Upbeat 1 (1049)
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I'm a new instructor working on my routines, so here is my first shot, complete with music. I'm a big music fan, so I like to coordinate my intervals to the beat or chorus, plus I think it helps participants anticipate what's coming up. I'll appreciate any input or constructive criticism. This is a 45 minute routine.
Bubbletoes - Jack Johnson 3:56 - warm up and stretch
Jump - N.E.R.D. 3:55 - 30 sec sprint intervals
Crazy - Gnarls Barkley 3:01 - Med tension - Right leg only 1 min, both legs 1 min, Left leg only 1 min
A Punk - Vampire Weekend 2:17 - easy jog, increase tension every 30 seconds
Werewolves of London 3:26 - seated climb 1 min, grab a gear standing climb 1 min, seated climb 1 min
LDN - Lilly Allen 3:02 - Easy sprint in the seat (recovery)
Pump It - Black Eyed Peas 3:35 - seated climb 1 min, increase tension standing climb 30 sec, repeat to end
Play This - Keller Williams 2:55 - Moderate tension, jog, 1 min standing, 30 sec aggressive position
Mercy - Duffy 3:42 - still torso - 1 min intervals x 2, Aggresive position, bump tension, one arm 30 sec. x 2
Paradise City - Guns N Roses 6:45 - Rolling hills hard climb. 30 sec intervals
Curbside Prophet - Jason Mraz 3:34 - moderate/easy tension, jog it out to the beat
The Hop - Radio Citizen 3:34 - cool down and stretch
Submitted by Lauren from MO on 12/9/08