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Rolling Hills (1118)
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I’ve included a playlist but you can use your own. Add/remove drills in increments of 15 seconds to fit your playlist. 1st ½ of class works quads mostly, 2nd ½ a lot of quads, glutes and hammy’s. Have fun!
1st 20 minutes: Seated Climb, Jog, Standing position 3 (one of each in each of the below intervals)
2nd 20 minutes: Seated Climb, Hover, Standing position 3 (one of each in each of the below intervals)
Level 4 – 60 sec each above position
Level 5 – 45 sec each above position
Level 6 – 30 sec each above position
Level 7 – 15 sec each above position
Level 8 – 30 sec each above position
Level 9 – 45 sec each above position
Level 10 – 60 sec each above position
Level 8 – 45 sec each above position
Level 7 – 30 sec each above position
Level 6 – 15 sec each above position
Level 4 – 30 sec each above position
(should be down on a level where you can sprint now)
Warm up song of choice
Walk of Life – Dire Straits
Show me How to Live – Audio Slave
Prom Queen – Lil Wayne
Let it Rock – Kevin Rudolf
Rag Doll – Aerosmith
=20.5 minutes
Sprint song of choice (I use Inspector Gadget by DJ Mystik)
You give Love a Bad Name – Bon Jovi
Back in Black – AC/DC
Enter Sandman – Metallica
Burn it to the Ground – Nickleback
Wild Thing – Ton Loc
=21.25 minutes
Sprint song of choice (I use Watusi Warrior Drums by Van Kampen)
Cool Down song of choice (I use Viva la Vida by Coldplay)
Submitted by Misty from Chattanooga, TN on 3/20/09
Email: red67stang@comcast.net