3,2,1 Mic Drop Rap Ride (30 Min Cycle)
Two twelve minute cycling sets switch drills every one, two, then three minutes, then flip the pattern in reverse for round two. All rap, all sweat, straight to the mic drop.
Duration37min
SWEAT avg5.0路 98 ratings
Bring on the sweat and bring on the bass in this non-stop action 30-Minute Spin class with ALL rap music! After a quick warm-up, Cat guides you through (2) 12-minute cycling sets where you鈥檒l switch drills every 1, then 2, then 3 minutes (repeat) in the first round. Then in round 2 you reverse it by doing 3, then 2, then 1 minute drills. Then you鈥檙e done, so give it a 3, 2, 1鈥ic Drop!!!
This workout does not include a cool-down, but we have some great options here!
Bring This
Indoor Cycling Bike
Dismounts1beginning
What members are saying
- Debbie K.Feb 26, 2024
Loved your dancing!!! Thanks Cat for another awesome killer class馃槗馃槗馃槏
- Debbie K.Nov 29, 2023
Thanks again Gemini Sis馃槗馃槗 just love this workout馃槏 I want to come dance with you guys!!
- Lisa C.Oct 24, 2023
Hard class. Good Sweat. Loved the dance clip at the end. That would have been a great cool down time for all of us to do! Thanks, Cat!
- Debbie K.Oct 23, 2023
Love loved it!! Cat you really bring it every time my Gemini Sis馃槏
- AndyOct 22, 2023
Great class Cat, nice format and the drills... wow...
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