Mashup your Spinning® lesson. Lets have a lot of fun. Start with the warming up staring Carlos Santana and many others. After that the real fun begins. Tempo goes up, down, up, down and so one. The base of this lesson is Strength. So your heartrate must stay between 75 and 85 % of your max heartrate. You stay aerobe and burn a lot of fat and gain strenth in your muscle strucure of your legs. If you can get the lyrics (witch i doubt), sing along. 
Spinning® is not only getting your body and condition in shape, but also about having fun. 
Join the others. Be a little crazy and get out of your comfort zone but also be safe Spinning®

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