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!

Cardio Exercises tips and how to's,

5 Tips to Lose Belly Fat
Stop making this 1 major mistake & you'll finally lose your belly fat. This article cam from www.BellyFlabIsUgly.com and I agree very much with the contend, I preach these concepts to my personal training clients here in Atlanta

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Understanding-WeightLoss.com
With almost 40% of Americans overweight, it's clear that many of us are not following the latest fitness guidelines that prescribe an hour of exercise a day. In fact, there was no doubt a collective groan when people realized they would now have to find an hour each day to do something they can't seem to find 5 minutes for. How important are these guidelines and what can you do to make them fit into your life?
The Simple Facts About Cardio

Before we talk about how much cardio you should do, you should at least know why it's so important. Cardiovascular exercise simply means that you're involved in an activity that raises your heart rate to a level where you're working, but can still talk (aka, in your Target Heart Rate Zone). Here's why cardio is so important:

It's one way to burn calories and help you lose weight
It makes your heart strong so that it doesn't have to work as hard to pump blood
It increases your lung capacity
It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
It makes you feel good
It helps you sleep better
It helps reduce stress
I could go on all day, but you get the point
Bottom line: you need cardio if you want to get your weight under control and get your stress to a tolerable level.