1-2-3-2-1 (1193)
Login to rate this routine
Advanced workout. My classes are only 45 minutes long (which includes 5-6min warm up and cool down). So you may want to add another series to this to lengthen the class. What I have here makes a 36 min. workout with very little recovery. Also, you should coach your participants through some of these transitions.
RC stands for recovery.
Jumps-should be on seated hill. You can also have the ups be a sprint.
Standing hill-go up in tension every 1min -1 1/2. Add a surge (sprint) at the end of the climb.
1 min. seated hill-2 min. jumps (on seated hill tension)-3 min standing hill (tension up every 1:30 and surge last 20 seconds of hill)- 2 min jumps (sprint on ups) -1 min. RC
1 min. vertical-2 min jumps-3 min. stand hill-2 min jumps-1 min. RC
1 min hover-2 min. jumps-3 min. stand hill-2 min. jumps-1 min. RC
1 min. sprint-2 min. seated hill-3 min. stand hill-2 min. seated hill-1 min RC
Submitted by tdubs from Land of the Jayhawks on 9/24/09
Email: tracylwilliams@sunflower.com