Upper Body Lets GO! (1176)
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Working the upper and lower body together--Focusing on the Upper Body parts, Chest, Triceps,Biceps, Shoulders---
Warm up---4 minutes seated at 40% flat terrain- stretching
Warm up continued----5 minutes Light Jog at 70% pushing to 90% with a series of 20 jumps
At 70% Standing light jog--- hands on 2 bend elbows 90degrees and hold
3 sets, 15seconds, 30 seconds then 1minute, I increase tension then repeat the sets 3x until we reach 100%
3 sets lower body switch-- same pattern starting at 100% then lowering to 70% holding your upper body still(No bounce) focus on the quads-- on the 1 minute set pedal reverse 30 seconds to work all 4 muscles in your quad... again 3x from 100,90,80,70 it's hardest on 70 to keep the upper body still
Combo-- Holding upperbody and not bouncing--- gets a lot of sighs from the class but it feels good I usually only do it 3x on 80% and thats it 30 seconds each
Upper body--- Chest press/push up/plank--- I have the class complete 50 pushups off the handle bars at 80%(FAVORITE SONG IS BOOM BOOM POW--black eyed peas) we complete 2 or 3 sets of this at the end of 50 we hold the pushup/plank- hands on handlebars for 15-30 seconds
Climbing sprints Next- SEATED start out at 40% move all the way to 100% 30 seconds each with a 15-20 second recovery period
Seated/Standing Climb--(Miley Cirus, Its the Climb) Pushing past 100% with no hands the whole time using this opportunity to stretch out that upper body. Seated--Interlock fingers behind you and pull!!!!!!
Cool Down-- Standing light Jog, Seated 0% stretch out upper body then off the bike for lower body stretching!
Standing
Submitted by KINAH from ATL on 8/20/09