Fun Class! (1163)
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I have been visiting this site off and on over the past few months, taking bits and pieces from it!! Tonight I put some of the moves together and my class loved it! Enjoy :) and thanks for all of the great ideas! My classes think I'm brilliant! XOXOX
After a 5 to 6 minute Warm-up....
25 JUMPS (4 counts) at a hard gear then remain standing and CLIMB at at heavy gear for 2 minutes. (I reminded everyone to concentrate on making perfect circles with their feet, no stopping through the circle, etc.)
Once you reach the "top" of your hill -decrease the resistance, sit and SPRINT for 30 seconds. (Reminding everyone that the gear is enough to feel it, no bouncing and no out of control!)
Repeat this 4 times. I gave them 1 minute in between each "INTERVAL" to RECOVER.
Then we did 3 more HILLS.
First HILL (seated then standing) was 6 mins to the top, increasing gear every 45 seconds = 8 increases. I asked that by the time we got to increase #6 that the gear was heavy enough to get out of the saddle...so to increase accordingly. Once at the top we clibed for 1 more minute then decreased 4 times to the bottom (about every 15 seconds or so) then sat with enough gear to SPRINT. For the SPRINTS I had them stand to gain speed then sit and maintain it for 30 seconds.
Second HILL was 3 minutes up, increasing every 30 seconds = 6 increases. Same thing as before except by increase #4 they were ready to stand. Once at the top, climb 1 more minute and then 3 decreases down the hill then SPRINT for 30 seconds.
Third HILL was just like the second.
We recovered for 30 seconds to 1 minute in between each of the last 3 hills.
This class really flew by! Email me with questions! donettehoffman@aol.com
Submitted by Donette from Colorado on 7/27/09
Email: donettehoffman@aol.com