4 da luv of indoor cycling (1146)
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please click here to find music to exactly match this routine....this was aa a$$ kickin' work-out...I thought....pulled a few ideas from Michelle's(from south africa) routine called "winning sprints....enjoy!
song titles in bold. dt means double time(speed it up!!!) 3 X means do what ever 3 times. I have included extra music in the playlist...i always do...just in case I need something different on the fly. Most of these songs were chosen from the i-tunes top 10....which I check daily...if you find this helpful...music, routine or both...please comment on the blog......I want to make sure that I'm not all alone here.....
4 da luv........................warm-up and stretch
waking up in vegas.....................attacks...seated until song seeds-up and stand and attack
fire burning.....................................jumps...I do 4 count for 1:00 then :30 stand climb
sugar........................................jogs for :45 and then add a :15 double time(dt) speed-up those legs X 4
day n' night..........................seated /standing climb alternate every :30
I want your soul..................................................:30 sprint/ :30 rest
kiss me through the phone.......................stand climb 1:00/ 1 " off the saddle climb 1:00...alternate
stay around and ain't no love are the songs I used for the following sprint set......................
- 1:00 sprint/:30 rest x 3
- I tell them to choose pace and tension that they can do for a minute
- sprint pyramid
- 1:00/ :30 rest
- :45/:30 rest
- :30/:30 rest
- :15/:15 rest
- :15/:15 rest
- :30/:30 rest
- :45/:30 rest
- 1:00/:30 rest
blame it...................1:00 stand climb/:15 all tension off rest X 3....to add difficulity you can dt your legs the last :15 of each minute
Just friends and want you are the songs I used for the following sprint set......................
- :15 sprint X 4
- :30 sprint X 3
- :45 sprint X 2
- 1:00 sprint X 1
Submitted by Caroline from Bethlehem, PA on 5/28/09
Email: Mcarolineb@verizon.net