Bunch of Mini's... (1128)
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I used these in my Easter EGGSTRAVAGANZA Workout! I printed the mini-sets and cut them into strips. I then put 1 mini-set in a plastic egg. (Dollar Store) I then had students pick an egg and we did that set for a song...until the song ran out! :) I'll post my music in iTunes as EGGSTRAVAGANZA! Any upbeat music will work!
You could do this for any holiday workout! Happy Spinnin' folks!
Mini Set 1
:30 Build Seated Sprints...Fast...Faster...Fastest...every :10 seconds! Rest :30. Repeat
Mini Set 2
Seated and Standing Climbs :15 of each/:30 of each/:45 of each. NO REST. Repeat
Mini Set 3
Jumps 20 Count/40 Count/60 Count. Rest :30 seconds in between. Repeat
Mini Set 4
Seated Climb/Seated Sprint/Standing Climb/Standing Sprint...1 minute of each! Rest :30 after 1st set! Repeat
Mini Set 5
Seated Climbs +1 every :15 seconds x 3...Rest :15. Repeat
Mini Set 6
Jogs/Runs :30 of each (Jog...standing up easy...Runs...standing up double time pick up) NO REST. Repeat
Mini Set 7
:10 Seated Sprints. Rest :10. Repeat
Mini Set 8
:45 Seated Sprint/:15 Standing Sprint....:30 of each...:15 Seated Sprint/:45 Standing Sprint. Rest :30 in between. Repeat
Mini Set 9
Their Choice! Anything they want for 1 song!
Mini Set 10
Easy Spin...get to know your neighbor. Say "hello"
Mini Set 11
Cadence Check...Count 1 leg :15 seconds..Rest :15. Repeat. TRY AND MATCH and/or IMPROVE CADENCE!
Mini Set 12
Rolling Hills...+1 every :05 seconds until they can't "stand" it any more....Stand up and Climb over the top...I add a Standing Sprint to get over the top when they are all standing. Rest :15. Repeat
Mini Set 13
Steady Climbs...nothing moves but their legs...butt over saddle...head does not move up/down! :30 each. Rest :30. Repeat
Enjoy!
Submitted by Janna from PA on 4/7/09
Email: jbaumcycle@gmail.com