Anything for 30 seconds. (1056)

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This is a great class  from a fitness instructor website. My classes that have done it love it!

Warm up

• 1. Living on a Prayer (Bon Jovi) warm up
• 2. Let's Go Crazy (Prince) warm up with a little gear (around a 3)

Run

• 3. The Anthem (Good Charlotte) stand and run, keep pace with the music, add a gear every 30 seconds

Hill

• 4. Back in Black (AC/DC) seated climb, start at 4.5 add a half a gear every 30 seconds
• 5. L.O.V.E. (Ashlee Simpson) standing climb, keep climbing the same hill as in the previous song, keep adding every 30 seconds ending on a 10!

Intervals

• 6. Breathe (Prodigy) 30 second sprint, 15 second recovery, repeat to the end of the song
• 7. Breathless (The Corrs) 30 second standing climb (I had them add gear until their feet stopped then take off only 1) 15 second recovery, repeat
• 8. Just a Friend (Mario) 30 second hover on about an 8 (butt right over the saddle-almost sitting but not quite) 15 second seated with same gear (no recovery for this one)
• 9. Road of the Gypsy (Adrenalin) 30 second jumps (2, 4, 8 counts) 15 second recovery
• 10. Electropop (Jupiter Rising) 30 second seated climb (same thing as standing climb...add til your feet stop then take off 1) 15 second recovery

• 11. Shake Your Bonbon (Ricky Martin) 30 seconds of each skill, no recoveries. sprint, standing climb, hover, jumps, seated climb, repeat
• 12. SOS (Rihanna) same as previous song

Hill

• 13. Crazy (Gnarls Barkley) same as first hill start on 4.5 add every 30 seconds stay seated
• 14. Right Kind of Wrong (LeAnn Rimes) standing climb finish this hill at a 10

Sprint

• 15. Lifestyles of the Rich and Famous (Good Charlotte) take a little recovery from the last hill and then sprint all the way home!!

Cool down

• 16. Meet Virginia (Train) cool down
• 17. Smile (The Rave Ups) stretch

Submitted by Wendy from Bethlehem PA on 12/12/08
Email: strohl01@rcn.com

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