#1- advanced workout

spin bike- 10 minutes at easy effort, 3 sets of push-ups to failure with 30 seconds rest between (ladies can modify on your knees), spin bike- 10 minutes at moderate effort, 3 sets of assisted pull-ups to failure with 30 seconds rest between, spin bike- 10 minutes hard effort, 2 sets of walking lunges for 1 minute with 1 minute rest between.

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