Speed Monday (1212)
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This is my first routine post to the site! Yay! For my morning classes (15 min. abs/45 cycling) we have Speed Mondays and Strength Fridays. This Monday class went great and everyone seemed to get in one heck of a work out. Enjoy!
| Profile | Feel | Song | Time | |
| 1 | Push Ups | 1/2 and fast | WMA | 5:59 |
| 2 | Attacks | Seated-Stand Attack | List | 3:18 |
| 3 | Combo Time | F/B/U/D | Hold Us | 4:15 |
| 4 | Sprint Pyramid | • :45/:15 rest • :30/:15 rest • :15/:15 rest • :15/:15 rest • :30/:15 rest • :45/:15 rest |
I Will Follow | 4:27 |
| 5 | Jogs | :45/:15 DOUBLE TIME | Forever | 4:38 |
| 6 | Seated/Standing Combo | :30seated/:10rest :30 standing/:10 rest :20 seated/:10 rest :20 standing/:10 rest :15seated/:10 rest :15 standing/:10 rest | How Far We've Come | 3:31 |
| 7 | Sprint Drill | 4 Turns Up, FAT BURN | The Way | 3:00 |
| 8 | Spin Out | Speed-Teams | Tequilla | 2:19 |
| 9 | Combo Time | Arms Behind | Fantasy | 4:53 |
| 10 | Sprint | DOUBLE TIME FAST PARTS | Starry Eyed | 3:48 |
| 11 | 70/80/90 | PERCENTAGES/SPEED | Drums | 3:37 |
| 12 | Cool Down | Stretch | Angel | 4:19 |
FBUD= Moving upper body Front, Back, Up then Down one inch above saddle
70/80/90=Begin song at 70% of capability, then 80%, then max out at 90-100% of what you have to give.
Songs:
1. WMA-Pearl Jam
2. List of Demands-Saul Williams
3. Can't Hold Us Down-Christina Aguilera
4. I Will Follow-Live from Milan-U2
5. Forever-Chris Brown
6. How Far We've Come-Matchbox Twenty
7. The Way I Are-Timbaland
8. Tequila-The Champs
9. Fantasy-Mariah Carey/Ol' Dirty
10. Starry Eyed Surprise-Oakenfold
11. (Don't know the title...pick something with a FAST BPM)
12. Angel-Sarah McLachlan
Submitted by Jess from Minnesota on 11/7/09