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Racing downhill on a bicycle is an intense thrill - but it can be a major cycling hazard without the proper technique. This lesson demonstrates how to position yourself for descending on a bicycle, so you’ll be as stable as possible and ready to maneuver if needed. You’ll also learn how to descend on a curve without losing speed. After all, riding the brake won’t make your descent safer - but riding low will.


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This fun and fast-paced Pilates session will strengthen and tone your muscles without taking up hours of your time. Work on arms, abs, and legs! Kira Elste, your energetic and enthusiastic Pilates instructor, runs through a twelve-minute workout routine that’ll tone your entire body. If you’re looking for a quick session that covers muscles throughout the body, start or end your day with this pick-me-up workout!


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Create a DIY tool for repairing your bicycle chain out on the trail using an old spoke or coat hanger! In this first of two lessons on repairing bike chains, Art's Cyclery teaches you how to take a simple piece of metal and some pliers and bend the metal into a device that can hold your chain in place when making emergency repairs out on the trail. It's easy to make and vital for a quick chain fix!


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Tone your legs, bum, tummy, and arms in this well-rounded Pilates session! In just ten minutes, Kira covers obliques, abs, quads, triceps, and more. Working out with Kira is always a fun time! Feel the energy as you bust through this fast-paced fitness routine for fast results. You’ll just need a pair of free weights and the weight of your body to get fit.


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Strengthen and tone all your muscles while burning calories with interval training and a Pilates finish! This workout session by Kira from Pilates Barre Workouts uses free weights, but can be accomplished without weights, too. This routine will be an excellent cardio addition to your Pilates or toning regimen. It's always important to mix it up for your muscles! The Jump-2-Fit Cardio Tone & Pilates Finish targets biceps, deltoids, quadriceps, inner thighs, abs and more. Work your whole body!


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This high intensity workout lesson takes pilates to a new level. Kira Elste combines classic pilates exercises with light weights and lengthening stretches. Earn a fit body and feel good, too, with Kira’s pilates routine. This particular routine reaches a high intensity for maximum efficiency! Warm up your core and progress through new exercises such as star lifts and side scissors. Tone your arms with free weights and leave the session feeling amazing.


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The passé is a fundamental ballet movement that’s easy to learn. In this lesson, Kira, your ballet instructor, breaks down the movement with a slow demonstration, then encourages you to join her in practicing passes. Learn how to do this beautiful position that’s used in many common ballet steps--such as pirouettes and développés--in less than three minutes!


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Feel the calorie burn in this hardcore toning workout session by Kira from Pilates Barre Workouts. Work your core, legs and arms ‘til you drop! This high-intensity, all-around hard-core workout is part 1 of a 2-part series. Get a “hard core” with this core strengthening routine that involves jumping and punching, leg and ab work on the mat, planks and waist work, and finally, weight work for toned arms.


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The clothes may not maketh the man, but it's the cycle jersey that maketh the cycling champion! Art's Cyclery walks you through the three aspects to consider when selecting a cycling jersey: fabric, construction, and additional features. Learn about the importance of moisture wicking, the differences between a race cut and semi-fitted jersey, and get a list of some key additional features a more expensive jersey will include.


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When rock climbing, few things are more important than the quality and fit of your harness. So, make sure that you know exactly what you want from a harness before you buy one! In this lesson from Rock Climb Tips, learn the basics of a standard sit harness before discovering some features that add comfort or convenience that you have never known you needed (like padded waist bands and leg loops or auto double back buckles). Your safety is priceless, so make sure you get exactly what you need.


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Come at rock climbing from the right angle! This lesson from Rock Climb Tips introduces directional loading, which allows you to maximize your reach and maintain your center of gravity even when facing tricky holds. Explore perpendicular holds, which can increase strength and stability and relieve pressure on your joints and wrists. Hear about the layback, see how and when to swing your body, and learn how to position your body for good balance.


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Do you want to be a Barre B? This ballet inspired workout routine tones your stomach, arms, and legs, but is low impact enough for everyday! Kira Elste’s Barre B workouts have been sweeping the nation, and you can do them from your own home. This half-hour long lesson that requires a chair and light weights will make you feel graceful and beautiful!


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Ballet barre is an fun and easy way to tone your entire body. You’ll love this introductory ballet barre workout; it is a unique art and method of fitness! Your classical ballet instructor, Kira, trained with Pacific Northwest Ballet School, American Ballet Theatre, the University of Washington. In this half-hour workout, you’ll ease into a simple progression that covers the first eight positions and a few common ballet moves. You don’t even need a ballet barre - you can use your couch!


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Learn how to ride your bicycle in traffic - safely! This lesson demonstrates cycling hand signals, merging guidelines for bicycles, and offers some tips for defensive cycling. If you’ve been wanting to ride your bicycle more often but fear the dangers of the road, this video will leave you feeling empowered and ready to ride with car traffic.


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Ever notice groups of cyclists riding in those tight formations that just scream “expertise” and “serious athletes here”? It’s called riding in a paceline. This lesson demonstrates how to position yourself in a group of cyclists and how to rotate periodically that so every cyclist gets a turn at the helm. A cycling paceline will help the group keep an even speed and even offers wind shelter. So watch, learn, and hit the road!


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Was your mountain bike chain damaged while chasing wild trails? In this second of two lessons on repairing bike chains, Art's Cyclery teaches you how to identify, remove, and replace bad links in your bicycle chain. Learn how to retain the old pin so that you can use it to attach new links, how to line up and insert new links (using the tool you created using the previous lesson), and how to get the newly repaired chain flexible enough that it can make the journey home.


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Ease yourself into this relaxing balance and posture routine as you listen to classical music and stretch with a lake view. Good balance and posture are essential for exercise and healthy living! After this lesson by Kira from Pilates Barre Workouts, you’ll be calmed and ready to take on your day. This series of easy stretching exercises will help you achieve excellent joint and bone alignment and a smooth range of motion.


Assignment:
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Follow a flowing and balanced Pilates mat lesson to give your muscles a wonderful workout - using only your body weight! This routine by Kira from Pilates Barre Workouts runs through several variations of Pilates classics, such as the half roll back, spine stretch, and the clock. Do planks, crunches and hinges, in a methodological order to achieve maximum benefits. Work your arms, legs and core to obtain that swimsuit body and finish off the routine with stretches and posture work.


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Keeping your bicycle chain well lubricated will ensure a smooth ride, maximize power transfer to the wheels, and increase the life of the chain—and only requires a few minutes of your time! In this lesson from Art’s Cyclery, learn how to thoroughly clean your chain and make sure that each link in the chain is lubed. Short on time? Watch and learn the faster version of the chain lubing process. Whichever way you do it, this important maintenance is well worth the little time it requires.


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