Starting on Monday watch this 30+ minute video while riding an exercise bike. For the first day start with an easy difficulty. Every day after that increase the difficulty by 1 (easy mode) or 2 (hard mode). Ride for the entire duration of the video and keep track of your difficulty and distance at the end. Enjoy the second video however you'd like to during your workout cooldown ;p. Extra Hard Mode: don't cum until after your last workout on Friday night!