Trainer: Tracy Stover, Greate Bay Racquet & Fitness Club in Somers Point

Exercise: Spin bike intervals

Muscles targeted: Gluteus maximus, quadriceps and hamstrings

Equipment: Spin bike

Duration/sets: 30 seconds/10 sets

With bike on a flat to rolling-road setting, accelerate to maximum effort for 30 seconds. Recover for 1 minute. Repeat acceleration and recovery for 5 sets. Recover and do another 5 sets. When this becomes easy, increase accelerations to 1-minute efforts. Note: This exercise should be performed at near-maximum to maximum effort.