JP Interval workout plus loops (1041)

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My class loved this today!  I will post my set list on i-tues that matches this routine.  It is called spinfreak single ladies.   I name my set lists after songs. 

set one..........jumps

set two..........runs/jogs

set three..........climbs

set four.............sprints

Times for each set.....:15/:30/:45/1:00/:45/:30/:15....with a :10  rest...each set is 5:00(5 minutes)  long

• example....after warm up begin set one...jumps...
• do jumps for 15 seconds with a 10 sec. rest
• jumps for 30 seconds with a 10 sec.  rest
• jumps for 45 seconds with a 10 sec.  rest
• jumps for 1 minute with 10 second rest
• jumps for 45 seconds with 10 sec.  rest
• jumps for 30 seconds with 10 sec.  rest
• jumps for 15 seconds with 10 sec.  rest

• go right into next set...runs also called jogs...same times as above
• then climbs and sprints...same time frame

Quick break to explain the next thing...a loop

Use the following spin moves looped together for the following times

1. seated flat
2. jumps
3. running/jogging
4. standing climb
5. seated sprint

• :15 of each
• :30 of each
• :45 of each
• 1:00 of each
• :45 of each
• :30 of each
• :15 of each

• Here is an example of the first loop...each move will be :15 long
• 15 seconds of seated flat(no rest)
• 15 seconds of jumps(no rest)
• 15 seconds of running/jogging(no rest)
• 15 seconds of standing climb(no rest)
• 15 seconds of seated sprint(no rest
• right into 30 seconds of seated flat(no rest)...and on and on...this is 2nd loop

• Please let me know if you have questions...I'm stilll working on the format that will be easiest for all to understand. 

Have fun!  Caroline

Submitted by Caroline from Bethlehem, PA on 12/8/08
Email: Mcarolineb@verizon.net

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