Build your booty, burn fat and calories with this hot workout. I am excited to share this workout with you.
This workout has been designed with rpms. Almost all stationary bikes will show you how many rpms you are doing during your cardio workout.
Booty Workout
Note: focus on keeping your feet flat
| Time | Rpm | Intensity | Action |
| 0:00-5:00 | 40-50 | Warm-up | Stay seated |
| 5:00-10:00 | 70-80 | Moderate | Stay seated |
| 10:00-13:00 | 100 | Hard | Stay seated |
| 13:00-15:00 | 60-80 | Moderate | Stay seated |
| 15:00-16:00 | 100 | Hard | Stand up and hover low with BOTTY out. |
| 16:00-17:00 | 60-80 | Moderate | Stay seated |
| 17:00-18:00 | 100 | Hard | Stand up and hover low with BOTTY out. |
| 18:00-20:00 | 60-80 | Moderate | Stay seated |
Repeat 2 more times! End with a cool down of 5 minutes with no resistance.
Try my Stationary Bike Core Workout Routine
Tools:
Can't wait to try this. BTW, I think you meant "BOOTY" where "botty" is written? Thanks for the great stuff!
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