Hills and Pyramids (1228)
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This class is about 47 minutes long, it's really fun and I hope you love it as much as my class does. I've also included the music I used
Warmup 2:50 (Hot Mess by Cobra Starship)
Jog 3:40 (Telephone by Lady Gaga ft Beyonce) 2 count jumps when the beat drops
Pyramid Sprints 5:30 (Lolli Lolli workout rmx by Chani) sprint for 45 sec rest for 5 sec sprint for 30 rest for 5 sprint for 15 rest for 5 then go back up for the whole song
Seated Climb 3:20 (Lying Is the Most Fun a Girl Can Have Without Taking Her Clothes Off by Panic! at the Disco) stand on the chorus add resistance every 30-45 seconds turning it up a quarter turn.
Standing Climb 3:22 (Silly Boy by Rihanna) Make sure that they stay with the beat no matter how much resistance you put on.
Isolation and Hover 4:02 (Heartbeat by Madonna) To do an Isolation you need to take the bounce out of your jog and make it so that it's all legs thus isolating the quads. For the hover you bend over your handlebars with your butt hovering over your seat, whilst controlling your hips to target the hamstrings. Do each for 30 seconds one right after the other for the whole song.
Pyramid Sprints 5:00 (Stronger workout remix by Power Music Workout) 30,45,1:00,45,30,15 with 5 seconds of rest between all except for the minute after the minute sprint you rest for 10 seconds
Rolling Hills 6:18 (Incredible by Madonna) Increase resistance a quarter turn every 20 seconds for 2 minutes, turn it down half a turn for a minute. Continue this for the whole song.
Sit/Stand/Hover 4:54 (Bad Romance by Lady Gaga) do this in a pyramid like fashion sit for 30 seconds stand for 45 seconds and hover for 60 seconds.
Seated/ Standing Climb 4:23 (Everything by Buckcherry) increase resistance every 30-45 seconds, standing when the beat picks up.
Pyramid Sprints 2:29 (Whiskey in the Morning by Bukcherry) 30 seconds sprints with 5 seconds of rest starting right away you should be able to get 4 in
Jog/Run 3:43 (Womanizer by Britney Spears) 2 counts jumps on womanizer woman womanizer..... then go for one count jumps on boy don't try to front....until the end of the chorus and keep going....
Submitted by Tamiya from Osan AB on 1/7/10
Email: niyamiya86@msn.com