musicforcycling...visions of love for indoor cycling (1149)
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This is my routine this week. Click here for play list to go with this routine. I did warm-up and then the 30 items for :30 each. The first time through takes a little extra time because of explaining the drills to new people.
One drill rolls right into the next. After 30/:30 one time through...I did the attacks, climbs, jogs and sprints and then did the 30/:30 one more time but quicker...the other stuff at the bottom is extra or a sub. you can find explainations of the drills under routines "the many moves of spinfreak.com". The music is good! Some new i-tunes top 10 stuff and some super cool dance music....take a listen.
Visions of love…………..warm
Always on my mind to ride tempo….do :30 of each without rest
· Seated flat
· Seated flat dt
· Seated flat hands #3
· Stand flat
· Stand flat dt
· 4 count jumps
· 2 count jumps
· No sit jumps
· :10 jumps
· Hover
· Hover with dt
· Over legs
· Dipps
· Digs
· Hover climb with tension
· 1” off saddle
· Seated climb
· Seated climb with dt
· Push the square front
· Push the square down
· Push the square back
· Push the square up
· Push the square all together
· Rt. Leg float
· Left leg float
· Around world jumps
· Sprints :15 X 2
· Sprints :30 X 1
· Spin ups :10/:10/:10
· Hit the wall
Don’t trust me…………………………attacks
Diva……..seated climb 1:00/:10 rest X 3
Until it talks………………..Jog 1:00/ :15 squats
I’d do anything……………….:30 sprints
Bleeding love………………….pattern jumps
Joy……………………………pattern sprints
Submitted by Caroline from Bethlehem, PA on 6/2/09
Email: Mcarolineb@verizon.net
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