Spin workout program, bike your way to a better workout

Hello Atlanta fitness group, several of you have asked me to for a spin, bike program, this program is a mix of bike and our basic Boot camp styled workout that you most of you know and love. So here it is: 50 minute spin program Total time 53 with a 3-minute break
This program is designed for the person that is in relatively good shape but not pro’s on the bike or spin classes and is broken down by time.
5 warm-ups off the bike, this includes stretching and loosening up
5 minutes of core work, abs and low back work
5 minutes warm-up on the bike easy pace both sitting on the seat and coming off
Break down: 2 minutes on the seat 2 minutes off the seat, higher intensity and 1 minute warm down.
5 minutes of plyometerics, i.e. wall pushups, wall dips, lunges, squats, jumping jacks, simulated jump rope, and knee pushups etc.
5 minutes back on the bike, 1-minute warm-up on the seat or off, 3minute higher intensity run off the seat, 1 minute warm down.exercise
5 minute plyometeric same as above boot camp style.
BREAK 3-minute break for water, bathroom, more intensive coaching consultaqtion etc,
10 minute interval training on the bike
Breakdown 2 minute warm-up, 2 minute picking up the pace, getting off the seat, 1 minute bringing down the pace and sitting on the saddle, 2 minute picking up the pace getting off the seat, 1 minute bring in down the pace, 2 minute getting off the saddle, 1 minute back on the seat.
8-minute abs and plyometeric set similar to above
2-minute stretch and loosen down period, congrads you survived were done!