Pyramid Loop (1071)
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This routine is a combination between 4 different timed intervals and then combine the different intervals together and repeat everything forwards and backwards. See below for the description of the full routine.
Begin with a short warm-up...
First Interval: 3 Kinds of Climb (Seated, Standing: hands @ 3, and Running: hands @ 2)
- 15 seconds of each climb (15 second break)
- 30 seconds of each climb (15 second break)
- 45 seconds of each climb (15 second break)
- 30 seconds of each climb (15 second break)
- 15 seconds of each climb (15 second break)
2nd Interval: 3 Types of Jumps (Heavy Resistance Jumps: 4 counts up @ 3; 4 counts in the saddle, Your Choice of Jumps: 2 up, 2 down, 4 up, 4 down, etc., and Out of the Seat Jumps: increase the resistance and hands @ 3 and shift the hips from the top of the seat to the back of the seat.)
- 15 seconds of each jump (15 second break)
- 30 seconds of each jump (15 second break)
- 45 seconds of each jump (15 second break)
- 30 seconds of each jump (15 second break)
- 15 seconds of each jump (15 second break)
3rd Interval: 3 Types of Mountain Bike (First type: increase the resistance and come up out of the saddle: hands @ 3, shift the hips back over the saddle, and shift side to side while staying within the handle bars, using the help of the upper body. Try to stay with the beat of the music. Second type: Keep the same beat, shift the hands to position 2, the body is straight up and down, and still shift side to side, while staying within the handle bars. 3rd Type: "Dancing on the Bike" - Shift the hips back over the saddle and the hands back to position 3. Roll the hips from the center of the saddle, to the top of the saddle, back the center, and then to the back of the saddle. Keep repeating this action (Center, Forward, Center, Back, Center, Forward, Center, Back, etc.)
- 15 seconds of each type of Mountain Bike (15 second break)
- 30 seconds of each type of Mountain Bike (15 second break)
- 45 seconds of each type of Mountain Bike (15 second break)
- 30 seconds of each type of Mountain Bike (15 second break)
- 15 seconds of each type of Mountain Bike (15 second break)
4th Interval: Sprints (Seated Flat, Seated Sprint, Jog @ 2, Standing Sprint) NO BREAKS!! Use the Seated Flat as a Recovery.
- 15 seconds of each
- 30 seconds of each
- 45 seconds of each
- 30 seconds of each
- 15 seconds of each
Now for the end, Loop all the intervals together!! Repeat the entire routine forwards and backwards. Depending on how much time is leftover, you can do each movement for either 15 or 30 seconds:
- Seated Climb
- Standing Climb
- Running Climb
- Heavy Jumps
- Your Choice of Jumps
- Out of the Seat Jumps
- Mountain Bike (hands @ 3)
- Mountain Bike (hands @ 2)
- "Dancing on the Bike"
- Seated Flat
- Seated Sprint
- Standing Jog
- Standing Sprint
- Standing Jog
- Seated Sprint
- Seated Flat
- "Dancing on the Bike"
- Mountain Bike (hands @ 2)
- Mountain Bike (Hands @ 3)
- Out of the Seat Jumps
- Your Choice of Jumps
- Heavy Jumps
- Running Climb
- Standing Climb
- Seated Climb
YEAH YOUR DONE!!
Submitted by liljumper from Bethlehem on 1/9/09
Email: pigga3803@gmail.com