Add It On... (1048)

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It's easy...just start with a Flat Spin for :30 seconds and keep adding on...

:)

I start with a :30 sec flat spin...then I add on...

• Seated Sprint
• Seated Climb
• Standing Climb
• Hover
• Steady Climb or Squats
• Jumps
• Standing Sprints. 
• Each for :30 and always starting back on the flat spin with a :30 recovery after each Add On!  I love it...and my classes seem to like it too! (Most of the time!)

example:

• seated flat spin :30
• rest :30

• seated flat spin :30
• seated sprint :30
• rest :30

• seated flat spin :30
• seated sprint :30
• seated climb :30
• rest :30

• seated flat spin :30
• seated sprint :30
• seated climb :30
• standing climb :30
• rest :30

• seated flat spin :30
• seated sprint :30
• seated climb :30
• standing climb:30
• Hover climb :30
• rest :30

• seated flat spin ;30
• seated sprint :30
• seated climb :30
• standing climb :30
• hover climb :30
• steady climb or squats :30
• rest :30

• seated flat :30
• seated sprint ;30
• seated climb :30
• standing climb :30
• Hover climb :30
• steady climb :30
• jumps :30
• rest :30

• seated flat :30
• seated sprint :30
• seated climb :30
• standing climb :30
• Hover climb :30
• steady climb :30
• jumps :30
• standing sprints :30
• rest :30

Love the site...finally a site just for SPIN FREAKS like me!

Submitted by Janna from PA on 12/9/08
Email: jbaumcycle@gmail.com

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