Combination Countdown! (1082)
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I got the idea off of Janna's 'Countdown' routine. I tried it out last night and it was great!
Start with your favorite warm-up routine. Following the warm-up you can use any type of position and movement you like. Each movement will be repeated as many times as the respective countdown: 10 times, 9 times, 8 times, etc. In addition, I combined 10 times with 9 times and 8 times with 7 times, 6 times with 5 times, 4 times with 3 times, and 2 times with 1 of everything. Here is an example from last night's class:
- 30 seconds of 'Your choice of Jumps' ( repeated 10 times) combined with 30 seconds of an increasing hill climb (repeated 9 times). So that means: Jumps will be performed for 30 seconds, then participants can either sit in the saddle or stand and gradually increase a climb every 5 seconds for 30 seconds. Repeat these two moves: Jumps (9 more times) and Increase a Climb (8 more times) for 30 seconds each. (I didn't give any breaks in between each move!)
- 15 seconds of a Seated Sprint (repeated 8 times) combined with 30 seconds of a Hill Attack. This means: Sprint for 15 seconds; after sprinting, get on a seated climb for 20 seconds and stand and attack for 10 seconds; take a 15 second break and repeat. Next set will be sprint (repeated 7 more times) and Hill Attack (repeated 6 more times).
- 30 seconds of 'Mountain Bike' (repeated 6 times) combined with 30 seconds of 'Heavy Jumps (repeated 5 times).' Heavy Jumps are counts of 4 in and out of the saddle with heavy resistance. With no breaks, have participants perform 30 seconds of Moutain Bike and then perform 30 seconds of heavy jumps. Repeat Mountain Bike 6 times and Heavy jumps 5 times.
- 30 seconds of 'hovering/aggressive (4 times)' combined with 30 seconds of Running w/hands at position 2 (3 times). Keep Repeating these two moves with no breaks.
- 30 seconds of a seated sprint and 30 seconds of a standing sprint (repeated 2 times) combined with 1 of everything performed earlier (30 seconds of jumps, 30 seconds of increasing a climb, 15 seconds of seated spring, 20 second hill climb with a 10 second attack, 30 seconds of 'mountain bike,' 30 seconds of Heavy Jumps, 30 seconds of hovering, and 30 seconds of running). End with the second set of 30 seconds seated sprint and 30 seconds of standing sprint.
I hope this all makes sense!! It was really fun and took up the entire class! If you have any questions, feel free to email me. Have fun!
Submitted by liljumper from Bethlehem on 1/23/09
Email: pigga3803@gmail.com