20 Minute HIIT Leg Buster!

This week we’ve got another great short session on GCN Training, as well as a special guest presenter, Mani Arthur, from the Black Cyclists Network. This is a great session for getting some seriously tough sprint intervals in when you’re short on time!
Warm Up:
2 Mins Easy (1/10)
- 1 Min Ramp up (2/10)
Main Set
4 times through:
1 Min Easy (1/10)
- 40s Hard (7/10)
Then:
2 Mins (3/10)
Then 3 times through:
- 30s Sprint (8/10)
1.5 Mins Easy (1/10)
Then
2 Mins Hard (8/10)
- 1 Min Easy to cool down (1/10)
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Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.
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[@GCNTraining]

What did you think of this session? Let us know 👇

[@Chimali]

Tomorow i will do it :)

[@Luke_lw]

Great session loved the presenter! Nice to see a different face

[@jonnybrill7795]

Manny rules! Great session

[@jonnybrill7795]

Hank is a narc! Manon can do what she wants! Lol. You guys killed it

[@sandrochiavaroBeerCircles]

@@Unboxcityunboxcity I think you need to watch the video mate.

[@Vintagewun]

Thank you GCN for your commitment to diversity and for giving me the opportunity to inspire cyclists who look like me and follow your huge platform. Cycling is an amazing sport. The world would be a much better place if everyone rode bikes. This is what it comes down to. We are trying to bring more people into this wonderful sport of ours by embracing all groups with open arms. Unfortunately some plonkers don't like that. It's just the way of life. For every 20 likes, there will always be 1 negative comment. Don't feed into it by giving them oxygen. I personally find it more amusing that offensive. They are like cute children with potty mouths. Treat them as such. To the majority of you. thank you for all the lovely comments. This was my first time doing something like this. So it means a lot.

[@JorgeLuisDeLeonArana]

Mani. You are an inspiration. I just can say. Thanks 👍👍👍👍👍👍👍👍

[@dahulkters1]

Yes Mani , good to see on the channel, as a Jamaica 🇯🇲, I was waiting on this, respect ✊

[@sherryow]

Great session Mani, thank you. Also love Mani’s Mantra.

[@sherryow]

Hope to see you a lot more in the future

[@Kimberly_Sparkles]

This is awesome!

[@michellesteele8853]

We loved Manny!! Requesting many more from him and looking forward to checking out his channel. Thank you for encouraging diversity and valuing men and women of many colors!

[@matthewjohnston6520]

Nice to see guest presenters. I just gave his channel a follow!

[@GCNTraining]

Welcome aboard!

[@virginialafferty8382]

Really enjoyed that. Nice to see a different face. Love the 20 mins 1s well done Manny 👍

[@GCNTraining]

Glad you enjoyed it

[@veganlimey9190]

The Vocab: Aplomb, Howitzer and infectious giggles. Thanks Manny, hope we see more of you

[@surabelafabian9781]

Thanks, Mani! That Mani Smile kept this 70yo woman inspired! Also loved the mindfulness tips and tricks, as well as learning of BCN. Thanks for another great GCN session!

[@julietlovell7693]

As a new black starter, representation is so important my family are also started to follow you. Cycling is so much fun!

[@xmasholiday]

GCN/BCN Cross over 👍🤘

[@lanceberg1207]

This was a real burner! We should do this in a 30 minutes session next.

[@tt24great48]

Amazing session. Thank you.

[@ragsnasramoninus2443]

Been following BCN on insta for quite a while. Nice to see Mani on GCN.

[@bigmantingz5127]

Max respect to GCN at all times!!👊🏾👊🏾

[@philgibbs6908]

Great session and nice to meet Manny. I did this session today in GCN+ but wanted to come here to ‘like’ and show my appreciation. Thanks.

[@aninergy3968]

Loved it! And the warm kind heart-centered spirit you exude. This is more than a workout for the body. It is also an inspiration to be our best. Bravo 🌟

[@hillelelazarrosenfeld1089]

My physical therapist recommended biking to strengthen my sore and injured knees this was great for that. Thank you.

[@louiseeivers5654]

Love it new to spin 51 years old from Australia thanks for helping me get fit

[@7heavencatholictalkseries]

Nice session! The 2-minute HI near the end was definitely a killer! I also enjoyed seeing a black face like mine leading the workout.

[@katherinechiarello5967]

This was a great session for a morning I was running late but wanted to get in a quick workout. I miss Mani!

[@robertcarrero4855]

Manipulate the brain! Love it! Thanks and great job!

[@bikerbwoy]

YES BROVA 👏🏾 A nice session, I like the short bursts, 20 mins well spent! 👍🏾👍🏾👍🏾👍🏾👍🏾

[@fredericuyttebroeck8494]

« Bang bang legs busters like this » love it man! Make some more 😝

[@yumyumhungry]

You could tell Mani was putting in the effort along with us

[@hahabass]

GCN's content? Priceless!!!

[@mpereirawolf]

The true Black Rider !!!! GO GO!!! Lovely session! Take care man!

[@leanneejack1277]

New GCN training videos are the best part of Mondays!!

[@moira_y]

Just found this old session-my new fave quick session, this instructor is awesome!

[@lionvillelion]

Welcome Mani. Great session.

[@GCNTraining]

Thanks!

[@noellemags]

Thanks for a great ride. I was a hammer!

[@leemenday9649]

Thank you Manny & GCN, nice morning workout! 🚴‍♂️💨

[@arcangel7097]

LOVE THE VARIED INTENSITY PERFECT-HELPS WITH CONSISTENCY

[@valerieorlando8472]

I totally agree ....only through diversity can we come together!!! Thanks Mani!!

[@barbh3058]

Looking forward to seeing more of Mani! Thanks for the great workout!

[@prettyhearty7]

loved Manis calm but encouraging push!! Love this channel! Banga!!!

[@GCNTraining]

Yes! Thank you!

[@guilhermeazevedo1250]

Great idea making Afrika present! Let's make the cycling really global! I loved the training and the trainer! 💪💪💪

[@alexandermailhot-beutel3223]

Thanks for leading us Mani!

[@silvermediastudio]

Killed it Manny! The Million Dollar Smile haha GCN, we want more training sessions with your brilliant presenters and athletes!

[@cohesionservicesglobal]

Just found this gem today, Thanks Manny!

[@MatthewWeeks]

More Mani please!

[@arcangel7097]

SENSATIONAL WORKOUT,ADVICE AND INSTRUCTOR -BRING MANI ARTHuR BACK

[@sandrawilliamson7786]

Brilliant, Thank you Mani

[@jennynoone3008]

Loved this!!

[@amyflowers2435]

Great workout! Twenty minutes and I’m all sweaty. I’ve earned that Easter candy.

[@pattycrane1383]

Love this short session

[@christinametcalfe9721]

Love, love, love!!

[@user-wv7lr1nj3i]

That felt good! Much love from Kenya 🇰🇪

[@estelleabrahams8144]

Great session. Well done Manny. Keeping me fit in South Africa.

[@rachelwood4404]

loved it, great enthusiasm ! Went so quickly.

[@sharoncarter3965]

Love the enthusiasm and motivation.

[@mlc4574]

One of my favorite spinning videos!

[@jonathancevallos5713]

phenomenal short training !!!

[@toplifemonicaamp5275]

Great session!! Thank you 🙏🏻

[@paulstickley3030]

love these short intense sessions.

[@paulmateerdiggingintothewo9234]

Thank you awesome rise 🙌

[@emilytaylor2217]

More Manny videos please! His positivity is contagious!

[@anamercado114]

Loved this workout ! Thank you!

[@dantemicah3781]

Loved this, thank you so much, saving this for next time!

[@jilldickiepilates8007]

Awesome session thanks Mani😀

[@paulbradbury4397]

Great session, thanks Mani 👍

[@claudiacarrera6817]

Loved it!!!

[@thebodynecessity]

Manny -thank you for your inspiration!

[@skiddymark]

hey from Canada.........another great session! thanks GCN !

[@traciraabe7496]

Wonderful class! Thanks so much

[@RaynellBJohnson]

I truly enjoyed this workout!!!

[@shekinahchua1160]

I love short intense workout!! 👏🏻👏🏻 Thank you!

[@katyharrison9527]

Great session thanks. I look forward to these new sessions every week 😁

[@yay7]

Love Mani’s rides!!

[@paulduhig7131]

I bloody loved that, the man is a legend. More please

[@l.e.5543]

He's awesome!!! Great session!!

[@davinafendall7038]

Brilliant session, so motivating, thank you!

[@michelleflores5627]

Loved manny’s spirit! Great workout. Thank you!

[@user-yp3ss3ns8g]

Killer! Thanks for the video 👍

[@jessicamccormick5998]

Felt the burn! Thanks, mate. Glad to see new presenters.

[@llorzz]

loved the session and Mani was awesome!

[@ericostenfeld7119]

Great workout! Cheers!

[@XPLOSIVization]

Loved it and will add to my playlist so i can do it again

[@geoffreymckenzie5561]

Great session, thank you for the hard work.

[@elainemcdonald3434]

Good session that flew over. Thank you!

[@jonathanhughes8112]

Fab session Manny, love your style and motivation!!!!

[@thebodynecessity]

Great teacher. He is Very motivating.

[@Alicia-vf1gj]

Amazing session!! Amazing trainer ☺️

[@jackiepatane6379]

Yes Manny! That was an awesome session!!! Love it!💪💪💪

[@marinamavrogenis4381]

Great workout, thank you!

[@Curviekazza]

That was fab, tough but fab 😜 will definitely be doing this on a regular basis 😀✊

[@becksmccartney4255]

Great session! More sessions like this from Mani please!!! 🚴🏻‍♀️🙌

[@virginiacranston6103]

Awesome thank you ☺️

[@nurulainibrahim7261]

Great session and great coach! ☮️✌️

[@maxblake4305]

Thank you Manny. Great session. Using these session while recovering from planter fasciitis, but will continue to use after I can run again. Hard! But love it

[@markgueren9633]

That was great!! Would love to see more from him!!

[@gencoleman8270]

Great sweat! Thanks agai🇨🇦.

[@jamesgriffiths169]

Awesome session Mani! Great motivation and a super hard session!

[@shyshy.2777]

I think this is my most favorite so far ❤

[@bhoney785]

Loved it ! Great energy and helped me enjoy the workout ! Will look fwd to more sessions:)

[@MarkJones-bc5vx]

Cycling brings us all together.

[@kellypollard3900]

Great job today!!👍🏽👍🏽

[@clarejohnson4284]

Thanks Mani! Great session and excellent tips. Highly motivating. More please!

[@limalliano]

Loved it! More rides with Manny please.

[@gregschalk5095]

Great session!!

[@lauraking3393]

Great quick workout!

[@bruhmoment6610]

Brilliant well done to all

[@angelalourenco2469]

Loved it!! I loved the vibe, you attitude and speech, it motivated me. Excellent work. Very good for a first time! Congrats Manny!!