- Hi guys! My name's Tiana, and today I'm gonna take you through a cardio and strength workout on the Stamina Upright Bike. So we are gonna use the bike quite a bit. We're also gonna hop off the bike and incorporate some strength exercises using our body weight. You can use a set of dumbbells if you want to challenge yourself a little bit. We're not gonna use them today, but you can always add that in if you feel like you need a little more of a challenge. Great job guys, this is it! Three, two, and one. All right, we're gonna hop off the bike for those strength exercises remember. Make sure your foot's pulled all the way out. That can grab your shoe, before you step off. All right, we're gonna do this. First thing we're gonna do is an In & Out Squat. So you're gonna go side, middle, and side. So every time you step back to the middle is one. So here's two. Good. Three, two, one. One more! One, two, three, hold. Three, two, one. All right, we're gonna hop out on that bike. Last set of our 30, 20, 10. Here we go. Starting our 30 seconds now. And go! This is our last set. And I'll take you guys through a short cool down, and let that heart rate fall back down. There's 30 seconds. A little faster than your warm-up. Awesome job!