cajun fitness... (1170)
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I am on vacation and took a spin class yesterday. I think taking someone else's class every once and a while is so important....you learn so much! I will blog about this soon.
I have made-up this routine based on some of what we did yesterday. I will put it to music when I get home. 1 x means do whatever 1 time.......9 X means do whatever 9 times. have fun!
1 X 1:00 flat road
2 X :30 hover
3 X :40 sprint pick-ups
4 X attacks
do all 4 of the following things in a loop, 5 times
- 5 X seated :30 with :15 dt (dt means pick up the pace...faster!)
- standing :30 with :15 dt
- hover :30 with :15 dt
- 1" off the saddle(get down low)....add turns to heavy for :45
6 X jog :30/ rock & roll :30
7 X :30 sprints
8 X squats......:15 slow/:15 fast
9 X jog :30 / :30 1" climb(all a turn each time you start the jog...9 turns total...they can be small)
hope you enjoy! mcarolineb@verizon.net if you have questions
Submitted by Caroline from Bethlehem, PA on 8/4/09
Email: Mcarolineb@verizon.net