45 Minute Indoor Cycling Class | Burn Between 400-800 Calories! Rhythm Ride;David Lloyds, Leeds (UK)

WELCOME To Your 45 Minute Indoor Cycling Class | Burn Between 400-800 Calories! Rhythm Ride at David Lloyds, Leeds (UK)

Enjoy! 🤩

Jen xx

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BIKE SETUP & RESOURCES

📌 Complete Guide To Bike Setup, Bike Moves During Class, And Resistance [RPE Scale]: • 🚴 COMPLETE GUIDE: How To Set Up Your …

📌 How I Source The Music: [In this video!]

📌 Indoor Cycling Workout Playlist 1: • 🎶 The Most EFFICIENT Way To Burn FAT …

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RESISTANCE For Class / Safety FIRST!

You always want to push against resistance when riding the bike AT ALL TIMES! This will ensure you are maximising your efforts, which prevents you from bouncing around, is safe on your legs and knees, and is as effective as possible. We’ll Be Following The RPE Scale [Rate Of Perceived Exertion] This is based around HOW HARD YOU FEEL YOU are working on the bike, on a sale of 1-10.

👊 5/10 – MODERATE; You should feel some resistance / not to go lower than this on the bike / slightly uncomfortable

👊 6-7/10 – VIGOROUS; Requires effort to maintain pace / out of your comfort zone / out of breath

👊 8-9/10 – VERY HARD; You can only speak a few words / very hard to keep the pace

👊 10/10 – MAXIMUM EFFORT; Going as hard as you can / maximise ride time would be approx 30 seconds to hold this

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DISCLAIMER

⚠️ Before starting this or any fitness programme, please consult your doctor or healthcare provider to ensure it is suitable for your needs, especially if you have any medical conditions, injuries, or concerns. By participating in this workout, you acknowledge that you are voluntarily engaging in physical activity at your own risk. You assume all responsibility for any injury, accident, or health issue that may result from following this programme. Listen to your body, modify as needed, stay hydrated, and prioritise safety at all times. If you experience dizziness, pain, or discomfort, stop immediately and seek medical attention if necessary. This content is for informational and entertainment purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

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More From Me!

Heya, I’m Jen, and I’m here to keep YOU moving, when 40+! 🤩

Each session is crafted with awesome DJ-mixed beats (by me) for the ultimate home workout experience!

No fancy choreography, just powerful sprints, climbs, and jumps to get your heart pumping and your legs burning!

My passion for indoor cycling began in Shanghai (China) in 2012, where I launched two award-winning indoor cycling studios, the first of their kind in Asia! After seven years as an expat, I returned back home to the UK bringing my love for rhythm-based cycling and opening two more studios in Leeds.

✅ Schwinn (Silver) Certified Instructor (2012)

✅ David Lloyd Rhythm Instructor (2025)

✅ Personal Trainer, Level 2 (2019)

✅ Cimspa Registered

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📅 LIKE & SUBSCRIBE for more awesome indoor cycling home workout videos every Friday [coming soon!]

💬 Comment below to let me know the cycling bike you ride on and how your ride went – PLUS any questions you may have!

💜 Share this video with a friend, myself and your mate will love you for it!

📲 Facebook: ‘Jen Moves You’ [coming soon!]

📲 Instagram: @Jen Moves You [coming soon!]

📲 TikTok: @Jen Moves You [coming soon!]

Good evening everyone. Thank you ever so much for coming. My name is Jen. I’m your rhythm instructor for today and I’m so excited to take you on today’s 45minute journey. So I have your mountain check mostly your bike. You’re also very happy. Oh hi there. How are you? Yeah. Lovely. What’s your name? Sean. Have you spun before Sean? Oh exciting times for you. Do you fancy this bike if that’s okay for you? You don’t mean don’t mind being near the front, do you? No. Cool. I’m just going to ask that before we jump on. Do you have any injuries at all? Any back pain, neck pain, or anything I should be made aware of? Awesome. Okay. So, what we’re looking for is he hip hip height when it comes to the um the seat height. So, when you jump onto the bike, we’re going to see how you look like and I’m going to check if you have a slight bend in your knees. If that’s the case, then you are good to go. That’s it. Do you feel secure in your basket? So, I’m just tight this one. Excellent. So, just start spinning. I might just suggest you pop up a little bit more. So, just want to move forwards. I’m just maybe one more. So, sit back down and start spinning. Amazing. Yeah. Cool. So, you said no to back and neck pain and your hand bars. Do you feel happy with where they are? Yeah. Ends up being cool. Ends up being preference anyway. So cool. Enjoy. So I will go through a few things on the bike before our journey today starts. So I’m just going to pop down my seat. As I was saying to Sean, it’s good to have a slight bend in your knee when you’re spinning. So rhythm is all about rising to the beat as we move together as one and embrace the joy of music and energy. We don’t use the power gauges, just to let you know. But we’ll be using three main tempos on the bike. That’s using the mid tempo, which is us spinning on the beat. You’ve also up from there got to the jog on the bike. And then also up from there is the double tempo. So, it’s all going to make sense once the track starts coming through on our playlist today. We do also use the RP scale. Great perceived exertion is how you feel you’re pushing on the bike, how hard you’re working out. So, if you think of like five out of 10 being a 50% effort, this is really the benchmark we need to aim for as a bare minimum. If you can’t feel any resistance here, down here is your resistance dial. If you can’t feel any resistance, it means you’re too low. So, what we need to do, we need to make sure we have full control over our bike and making sure it’s safe on our legs and knees. So, for those who are brand new to spinning the bikes today, what I suggest you do is come all the way down to the bottom of that resistance style. And when you start to spin, your legs feel rather light. So in order to gain that control, I suggest you slowly turn up your blue resistance dial. And as you turn up your dial, your legs start to slow down. And when you can feel that resistance, you’re now in the safe zone. So as long as you can feel resistance, you’re good to go. We also use here in our rhythm class the sprint shift here the leave it up here. Now as long as you have resistance that you feel that you’re pushing down the pedals against something when it’s down to the left your resistance lever here. Sprint shift lift it will work to an extra 70% injection of resistance if you go sprint shift middle. So if you turn that’s it your lever to the middle you can feel that difference in resistance that gives you an extra 70% of resistance. And if you go sprint shift far right all the way to the right you can now feel that difference. You can now feel an extra 200% of resistance kick in. Yes we will be using that throughout the class just to give you the heads up. But for now, all the way down back to sprint shift lift. And that’s the resistance down. If you do want to stop at any time, just push down on your blue lever, your resistance start, and that brings your resistance to a stop. Cool. Any questions? Fantastic. We’re going to start our journey today on the track coming in. Bear with as I am booting up again music. Nothing like a bit of technical difficulty at the start of class. There we are. Here we are. So, the start of our rhythm journey begins. The intention for today is to embrace the joy of movement, music, the buzz of spinning on the bike as we together move as one. So this one we’re going to match the beat of the track. We’re going to keep on what we call the mid tempo. So when you’re ready, catch that mid tempo. Make sure you have enough resistance on to catch that beat. So right now you feel relaxed as you’re setting yourself up for the journey today. Relaxed upper body. The shoulders are nice and relaxed. Soft elbows and it’s a light grip on the handlebars. You’ve got the center, middle grip, and top grip. just like the hand positions. Okay, let’s really start this journey today then. So, up you come. Feel free to place your hands top grip. This is us in mid tempo on the beat of the track as we are really getting our groove on to this one. start our rhythm session today. [Music] I’ll be introducing you some moves as we spin throughout the class. [Music] Amazing everyone. Keep that going. Again, it’s about embracing the joy of movement on the bike. [Music] Four, three, two, one. Back down to seat. Keep that mid tempo. We’re going to jump up again. Top to the handlebars. In four, three, two, one. Back up. We go on that beat. I’m going to introduce you quickly to a jump which is gonna come up as well later on in class. We’re going to jump back into the seats and then jump back up. Stop the hand bar. Up, two, three, four. Dump down. Two, three, four. Up. Two, three, four. And down. Two, three, four. Amazing. Little insight from our moves today in our rhythm class. Now the tempo is changing on this one into what we call a jog. So if you can a similar Ken slide. We’re going to keep this jog throughout the whole track. One, two, one, two, one, two. That’s it. We’re also going to be jumping up with the jog top to the handlebars. Going to count you in. Make sure you got some resistance on. Make it safe. Four, two, one. Jump up. Keep that job going. We’ll have a light show as well. On this one, I’m going to introduce you now to some tapbacks where you can really embrace and feel the joy of music. Tap back to four. Follow whatever if you wish. Tap back. Two, three, four, and drop. Two, three, four. Tap back. Two, three, four, and drop. Two, three, four. Tap back. Two, three, four, and jump. Two, three, four. Tuck back. Two, three, four, and jump. Two, three, four. Keep talking in standing. We’re going to tap back again on the chorus. Come in. I’ll count you in. Count four. Off we go. Tap back. Two, three, four, and chop. Two, three, four. Tap back. Two, three, four, and drop. Two, three, four. Tap back. Two, three, four, and drop. Two, three, four. Drop back. Three, four, and drop. Two, three, four. Down we go in this seat. If you can keep that job going. My lights feel very quiet today. I’m pressing the buttons. They’re going off in our heads, I’m sure. Not in the room. Okay, keep that chalk. We’re going to jog back up if you want to. adding more [Music] resistance. Up we go. Four, three, two, one. I’m going to tap back. Back into the seats. Follow my knees. Tap back. Two, three, four, and jump. Two, three, four. Top back. Two, three, four, and jump. Three, four. Drop back. Jump tap back. Excellent. And keep it to everyone. Keep that job alive. Feeling fit. Checking your locks down to the door as you push on that chalk. Feeling fit. One more round to go. Tap back. Tap back. Two, three, four, and jump. Three, four. Tap back. Three, four, and jump. Tap back. Chop. Two, three, four. Top back. Chop. Well done. I’m sure you’re feeling pretty tired after that. Or should I say fit? You’re feeling fit. Ready for more as we move into an energized track which is coming in. Keep the jog to the end if you can. Keep that heart rate up. Nice one. Bring it down to the main [Music] tempo. No light show today. The beat’s going to kick in. That’s going to be our guide until the chorus with our tempo. Here it drops. One, two, one, two. We’re going to do some moves on this one. Aren’t we lucky? So, when you’re ready, hand bars. Keep that speed mid tempo. I’m going to introduce you now to a crunch and a press. With the press, it works if you got a light grip on the tops of the hand bars. So, you can pivot, swivel your hands, make it easy on your elbows. So, we’re going to crunch and we’re going to press one of our leads if you wish. So, we’re crunch and press. Two, three, four. Crunch and press. Two, three, four. Crunch, press. Two, three, four. Crunch and press. Exhale. One more and press. That is brilliant. We’re going to keep that for another time in the 45minut session. as we feel from that sequence. On the next chorus coming in, we’re going to change our tempo from the mid, which we are right now, to the double. We’re going to double up our pace. We’re going to bring it into the seat. Four, three, two, one. Keep the bit at the bins for now. And on the drop working on the double beat in four, three, two, and one. Here we are everyone. Essentially doubling up our pace. really brilliant 80% on the RP scale. Four, three, two, and one. Amazing. Fantastic. We all cha out there. Obviously, still trying to get used to the lights. I’m blinded by the lights. We all know this one. We’ve already done half the sequence already. We’re going to add two more. Make it four moves together. Sounds good, right? On the mid. Go. Going to ask you to drop the handle in four, three, two, one. Up we go. So then we did the crunch and press. We’re going to add an isolation which isolating on the bike. This means lower body doing the majority of the work. Upper body as steady as you can and then once you’re comfortable doing that one on another one. So let’s do those three in a row. I’m going to count you in. So, it’s crunch press isolate. Crunch press isolate. Crunch press. [Music] Crunch. Fantastic. Mid tempo. Who’s ready for a fourth move? Now we’re going to do the rock where we’re going to rock either side. It makes you feel more connected to the track and we’re all doing it great, by the way. This does rock into rhythm. So, we’re going to add that rock to the end of our secret. So, we count you in. So, it’s going to be a crunch and then a press isolations and then a rock. Here we go. Crunch, press, isolate, and rock. Two, three, four. Okay. Crunch, press, isolate, and rock. We’re doing well, everyone. So, it’s crunch, press, isolate, and rock. One more, everyone. Crunch, press, isolate, and then rock. Okay, back to mid tempo. Well done. We’ve just done four rhythm moves in a row. Absolutely nailing things today. Should we go again? Let’s do this. Crunch, press, isolate, and then rock. Amazing. Let’s do it again. Crunch, press, isolate, and rock. Two more times. Crunch, press, isolate, and rock. One more to go. Crunch, press, isolate, and rock it out. Amazing. Back on mid [Music] tempo. On the RP scale, we’re feeling about 50 about 60 to 70% of effort. We’re going to go for another round of the routine. Going to ride that beat. The rhythm beat. Follow my knees if you wish. Here we go. So, we’re crunch, press, isolate, and rock. Let’s go again. We’re crunch, press, isolate, and rock. One more time. Crunch, press, isolate, and rock. I’m going to do one more. So, lock that one up. One more. Crunch, press, isolate. Rock this one out until you’ve had enough of a rock. Let’s just rock. You’ve all been brilliant today everyone. Thank you. Have we got time for one more maybe on this? Let’s have a look. Keep on the mid tempo. Yeah. Let’s go for one more. Shake it around. Here we are. Same as before. Now, crunch, press, isolate, and rock. One more. Crunch, press, isolate, and rock. And we’re here. Rocking to the end, which is around now. Amazing. Keep that mid tempo going if you can until the next track comes in. Here we are. This one is where we reenter. It’s a chalk on the bike. Similar cadence to mine. Now you tend to find you got a stronger side that you spin. So you work out which one is your weaker side. For me, my weak side is my left. I sense a lead on my right side. So on the verse coming in, concentrate on your weaker side. Just to show you, I’ll do my left, you pick your side. So just concentrate on the left. If your left is your weakest and keep the job going. [Music] It’s a fast jog. This track for a few minutes on the chorus. We’re going to jump up into this joint top the handlebars and then we’re going to reenter and concentrate on both sides. So here we are. Four, three, two, one. Just left side. Left, right, left, right, left, right. Okay. So, we’re going to come down and we’re going to work on the opposite side. So, for me, it’ be my right, for you, might be your left, but down we come. Keep the job. And then just concentrate leading with your other side, but keep the jump pace. Amazing. We’re going to jump up again. And we’re going to do both sides as we reach center, recalibrate. Working on both sides evenly. Count you in four. One. Jump up. Keep that chop going. Two. One, two. Amazing. Doing really, really well. Now, make a choice. Choose which side you want to concentrate on as we go back there in the seat. Four, three, two, one. Either left or right. We choose one side and lead. with that one. And we’re going to jump up again. Work it on both sides. 3 2 1 and [Music] jump. That’s right. That’s right. That’s right. Amazing. Keep going everyone. [Applause] Nearly at the end of this track. Keeping that job going. Amazing. Feeling very fit, I’m sure, after this one. We’ve already done one peak. We’re now about to do another peak of this session. Peak number two comes in two sections. So this is part one of peak two. Coming in. Okay. When the beat kicks in, it starts and it is still mid tempo. This is where you can have fun with the uh sprint shift. So, make sure you already have resistance on to make sprint shift really work hard when we turn it. So, here’s our beat mint tempo. One, two, one, two. That’s it. Jump up. Four, three, two, and one. You probably guessed rhythm is a good 70% out to the circle with [Music] candles. On that [Music] beat, we’re going to switch lift to the middle. Gonna catch you in four, three, two, one. Catch. Feel that [Music] difference. [Music] Sprited [Music] resistance. Keep going. [Music] Eight. Seven. Six. Five. Four. [Music] Three. Two. One. Fresh. Next. [Music] K. Keep pushing everyone. We’re going to come up and do that again. [Music] Again, making sure you’ve got mid temp on with your rhythm in terms of movements and you’re feeling ready for my next push. Going to count you in top of the handle bars. Four, three, two, one. Switch to the middle. In four, three, two, one, up. We [Music] go. Keep it here. Down. Do a sprint shift far right. Four, three, two, one, and go. Sprint shift far right. Really feeling that hill climb in the legs. Eight. Seven. [Music] Six. Five. Four. Three. Two. One. There we come. Keep the beat. Mid tempo. [Music] How we doing? Yeah, we okay. Should have left my shades on from right underneath the sun. Blinded by your hard work, sweat and tears on the bike. Okay, this is now part two of peak two. things get even more heavy in the legs. This one we’re going to aim to feel good 80% to 90% of [Music] effort as we push up another hill. Keep it on the mid tempo. And then when you’re ready, we are going to jump up standing. Four, three, two, one. Keeping that mid. We’re back to the core moves that we did earlier in rhythm. We’re going to go back to the crunch, the press, the isolations, and we’re going to rock it out in style. And we’re gonna feel amazing whilst we climb the hill together. We’re gonna feel the energy in the room as we spin as one with the lights if they decide to flicker for me today. So here we are that routine. That’s five. Crunch, press, isolate, and rock it out. Excellent. Crunch, press, isolate, rock in a seat, everyone, because we’re down. Down if you need to get that double temple up. You feel you’re about 80 to 90% pushing hard. Feeling the burn in the legs 4 3 2 one. Must drop the beat. That’s an exercise. Back on the mid tempo when it kicks in and resistance back in if you need to. Make sure you can feel something. And when you’re ready, jump up high. Four, three, two, one. We’re going to go for that routine again. We’ve all nailed it. Now you’re going to be doing it in your kitchens at home when you make your dinner. The crunch of breath. No isolation. Crunch, press, isolate, rock it out. Excellent. Let’s go again. Crunch, press, isolate, rock it out. Back on the feet. Four, three, two, one. Double tempo. There we are. Keep that going. As you feel that energy in the legs, you feel your work. We get 80 to 90% on this [Music] one. Four. Three. We’re going to do some crunches. Going to lean into the hands. Keep the feet. Down. Two. Up. Two. Down. Two. And up. Down. Down. Down. Down. Last two. Keep it double to the end of the truck. Woo. Again. You guys have been awesome tonight. You’re going to enjoy the next track. Come on [Music] in. Keep it [Music] up. Woo. Nearly at the end. Off the track. Keep that double life. Eight. [Music] Seven. Six. Four. Three. Two. One. Catch your breath. That has gone round. And I have checked. You’ve all got weights behind you. Grab your weights. When you’re ready, up all the way up your resistance. Spread. shift all the way to the right. That stops your bike. And we’re going to do some upper body workouts. Aren’t we lucky today? I’m going to introduce you to the pulse. What’s this mean? Arms all the way forward. Pulse up and down. You’re all looking very strong out there. So keep these down for four, three, [Music] two, one. Now bring your legs to start going. We’re going to punch the wall on the ceiling. Imagine this someone don’t like. Okay, you pick your side. Up, up, up, up, up. Well done. And we’re going to do right now. Ready? Up, down, up, down. Keep this going. Let’s do eight. Eight, seven, six, five, four, three, two, one. Okay, when you’re ready, slowly bring them up together. And we’re going to go back. Working the triceps. Okay, follow the bunnies. So, it’s slowly back and then up. Slowly back and up. Slowly back. Up, down, up. That’s it. Let’s do another eight cuz you’re looking good out there. Eight. Seven. Six. Five. Four. Three. Nearly there. Two. One. Okay. Bring your arms forward. Let’s pulse again. knees tend to get harder and harder as you know as the song goes on. But we’re doing really, really well. And let’s go again to punching someone in the ceiling, shall we? So bring them together. Up and then up. Keep punching high. Up to the ceiling. That’s it. Four, three, two, one. Bring them down. Thank you. You’re all doing so well. We’ve all got the guns now. Okay, this brings us to the moody section of our rhythm class today. It’s lights off. Going to turn all the lights off, which means I need to go into the back of the room and turn the side lights off. So bear with. Okay. So we can just now see the candles. All the lights are on. And as you can hear the track, this is actually us working to mid tempo. So when you’re ready, catch the beat. One, two, one, two, one, two. Amazing. Now for the next three and a half, four minutes, this is our chance to get out of our heads and feel what our body is telling us right now. Are we feeling tired right now? Are we feeling the energy still to keep on pushing? You guys are super fit. So, I’m sure you’ve got the energy to push through and enjoy and embrace the joy of music and movement. which is our intention of this whole class today in honor of my neighbor Al as well. God bless him. So work on the beat, mid tempo, add as much resistance as you like and get lost in the music. Get in touch with the feelings that you feel in your legs, your arms, your whole body. And feel free to change things up from your seated position to standing if you so wish. The next 2 and 1/2 minutes is all yours. Everyone enjoy [Music] [Music] [Applause] [Music] I eat my carrots. I can still see your legs and we are all doing well on that tempo. Again, feel free to bring things up to standing if you wish. [Music] Heat. Heat. [Music] Looking good everyone. I’m sure you’re feeling amazing as well as we’re bringing it all into our main intention today. Embracing the joy of music, the energy of the room. and appreciating movements that we can do in our bodies today. [Music] [Applause] [Music] [Music] I’m going to slowly bring everyone back into the room. Oh, not too much intensity. There we are. [Music] Slowly continue with your mid temperance to the end of the [Music] track. There we are. How did that feel? Nice and moody. Yeah. Hey, cool. Cool. Not finished yet. Third peg to go. Third and final pig challenge. We’re in the gym. The big party track has landed. We’ve done all the core moves. We’ve got in touch with how we feel in the body and it’s all going to come together with the third peak, the grand finale, which is this track. Now, I’m trying my best for the lighting show today. We’re going to come up mid tempo, tops of handbars, top grip on the beat. We’re going to do the sequins. We’re going to come back in our seat and we’re going to push on the doll as well. It’s all coming [Music] ahead. Oh, the light’s still stuck. I don’t know why. Okay, let’s do that sequence. So, where arbit crunch press isolate and jumper and rock. Go again. So, we’re crunch, press, isolate, and rock. Looking good. Let’s go again. We’re crunch, press, isolate, and rock. Go one more time. So, we’re crunch, press, isolate, rock it out. Amazing. Keep on the bit, everyone. We’re going to go again, but we’re going to add more resistance. So, when you’re ready, up on that resistance style. Let’s go again. Crunch, press, isolate, and rock. Yes. And we’re crunch, press, isolate, rock. Third time we’re crunching, we’re pressing, isolate. Rock. One last time. We’re crunch rest. Isolate. Rock. Fantastic. Keep on the mow. Oh, they’re so light. Okay, doesn’t matter. Keep on that beat. Let’s add a bit more resistance. Up to you how much you go. [Music] And when you’re ready, come join in. We’re going to go back down into a C. We’re going to go on the double tempo in four, three, two, one. Down the resist if you need to, just so you can get your pace up. We’re going to jump. Everyone bars. Make sure you got safe resistance on. Count to two. We’ll do four. We’ll see how far today. So, keep that double [Music] tempo. Down. Two, three, four, jump. Two, three, four. Down. Two, three, four, and jump. Down. Two, three, four. Jump. Down. [Music] Jump. Stay down on the [Music] double for 3 2 one. Back to the mid tempo. When you found the tempo, back up we come. We’re going to do the sequence again. Going to count you in. Off we go on this bit. So, we’re crunch, press, isolate, [Music] rock. Crunch, press, isolate, and rock. Back on the seats, they work. Down we go. down on the resistance if you need to just so you can get your pace up. We’re going to go back to the jumps. Count to two down two up two down two up down three. Stay here everyone. Keep the double tempo. We’re now going to crunch into the handle bars. Beats off two. Give a double. The heart rate’s high. Feeling fit like you’re working. You feel like you’re working. Like you’re painting to 90%. Down two and up. Down two and up. Up. Up. Four. Three. Two. Amazing. Keep that double coming to the end of the track. Try not to beat or chop a double tempo. We’re nearing at the end, everyone. Hold it on to the [Music] end. Four. Three. Oh, two. one. That brings us down now to the end of the track. For some reason, the music has switched completely off, but no problem with my good tech skills. I will bring this back to now the warm up. Uh the cool down, sorry. Okay. There we are. At least it stopped in like 4 seconds. We’re going to slowly come down with our leg speed. We’re now going to do some arm stretches, leg stretches as we slowly bring down our heart rate. So, when you’re ready, up we come with those arm stretches. And if you can, the best you can breathe in through your nose and out through your mouth. Switch arms. [Music] Amazing. Shake that stretch out. Bring your hands to the back and have a good stretch there as well. Open up your chest. Chin up as well as you breathe in through your nose. Open up the mouth. And again, we shake that last stretch out. And we’ll come off the bikes now. Recommend you push down your emergency button, your break there. And as we come off, watch out for your rocky legs, your clips, or your shoelaces, whichever you have on today. And we’ll do some leg stretches. Feel free to use your bike for balance. Next. Feel that stretch there. Switch legs. And we’re going to go for the last two. Mind how you go. Watch out for your balance. You can use any part of your bike. And we’re doing the final two leg stretches. [Music] Last one. And that will finish everything off today. You’ve all been super awesome. Thank you so much. Thank you. Yeah, I hope you enjoyed that part today. Thank you for being on that river journey with me and yes, see you all very soon. Bye.