Holy Hills and Sprints....and a few jumps by BC with i-mix (1100)

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a full routine ......click here to get music to match this routine. 

After warm up.....

• 1:00 seated climb
• 2:00 standing blimb(add hovers)
• 2:00 jumps..4 count or more
• 1:00 sprint
• 1:00 jog/run

Flat road for 1:00 to 2:00...your choice

• 2:00 seated climb
• 3:00 standing climb(add hovers)
• 2:00 jumps(4 count or more)
• 1:00 sprint
• 1:00 jog/run

Flat road for 1:00 to 2:00

sprint set...Pyramid sprints...:15/:30/:45/1:00

• 3:00 seated climb
• 4:00 standing climb (add hovers)
• 2:00 jumps (4 count or more)
• 1:00 sprint
• 1:00 jog/run

Flat road 1:00 to 2:00

jogs and squats....:30 jog/:15 squat(isolated climbs)...alternating until song is over

let me know if you have questions. 

Submitted by Caroline from Bethlehem, PA on 2/15/09
Email: Mcarolineb@verizon.net

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