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Super Cycling with missy elliott -n- stuff (1156)
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sometimes I get stuck on an artist and make a playlist featuring their music...this week it is Missy Elliott....and I just make up a routine around the cool music. Click here for music to match routine.
the two sprint songs were taken from a john sines 136 bpm aerobics cd...any fast aerobics music will do but if you want an AWESOME aerobics cd..get "kick miles" from John sines...
Spin…missy Elliott and stuff
· Come on get higher……….warm
· Return of the mack………..seated/standing climb alternate every :30
· 1,2 step…………drill=...seated flat, standing, hover, jumps, seated climb, sprints...changing moves every :30
· Get your freak…………….jogs/SQUAT
· We run………………..stand with :15 dt
· Opp……seated climb 1:00 with :15 break
· Rock this party…………….jumps(4 ct)
· Let me think………….drill...see above
· Trippin……………..sprints(choice)
· Teary eyed..s/s climb alternate every :15
· Lose control….mt. bike(lean over legs)
· I know you want me…………jog/squats
· Around the way girl…..seated with :15 dt
· Can you feel………………….hover climb
· It takes 2……………jumps...slow 4 ct
· I hate this………………sprints
feel me flow...cool
- sprint ideas for above:
- 4 X :15
- 3 X :30
- 2 X :45
- 1 X 1:00
- or
- pattern sprints
- :15/:15/:20/:15/:15
- :20/:20/:30/:20/:20
- and so on
- or
- Pyramid sprints
- :15/ :20/:30/:45/1:00 and back down ladder if you wish
Submitted by Caroline from Bethlehem, PA on 7/7/09
Email: Mcarolineb@verizon.net