3 Loops of Hill/Sprint/Hill/Sprint (1229)
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I have 1-10 scale.
1-2 Recovery
3-4 Easy Hil
5-6 Med Hill
6-7 Challenging Hill
8-9 Hard Hill
10 MAX hill
I like doing loops because they help to determine how much further and everyone know what is coming next! And having a Hill then a Sprint then Hill then sprint really challenges your muscles (LOVE IT!)
1. Clap Again- Akon 5:11
WARM UP
2. Keep You Much Longer Akon 4:21 Increasing Hill (on Beat)
Increasing Hills (4,5,6,5,6,7,6,7,6 Resistance) <-- 30 Seconds at each Resistance
3. Evacuate The Dancefloor (Rob Mayth Remix) Cascada 3:24 Sprints With Turns
Sprint (4) 20 Seconds, Turns 45 Sec Right Side (4). Turns 45 Sec Left Side (4). Repeat Till End of Song Increase or decrease Resistance
4. Poker Face Remix Lady Gaga 4:43 Decreasing Hill
Decreasing Hill - No Hands on Handle Bars!! (7,8,9,8,7,6,7,6,5) <-- 30 Sec
5. Sexy Chick (Clean Radio Edit) David Guetta feat. Akon 3:18
Increasing Hills (4,6,7, 8 Resistance) <-- 60 Seconds
6. Teeth Lady Gaga 3:41 Increasing Hill (on Beat)
This has a very hard beat to the song. Climb up hill out of the saddle starting with 5 and increasing to 7 STAYING on beat... HARD but sooo good!
7. Sandstorm Da Rude 3:47 Standing Sprints (REC 1:26-2:29)
Sprint on 3 out of the saddle till the slow part of the song, Recovery 1:26-2:29 in song, then sprint the last minute out of the saddle on level 3. One of my class' favorite
8. Telephone Lady Gaga Feat. Beyoncé 3:41 Decreasing Hill Hovering
Hovering with now swaying your body weight from side to side (I call these no sway, kills the glutes!!) 7,6,5,6,5 Divide the time evenly.
9. Tik Tok (Fred Falke Remix Radio) Kesha 3:55
20 sec Sprint (3), 20 sec Hill (9), repeast to end of song. HARD!
10. I Know What I Am Band of Skulls 3:18 Increasing Hill (on Beat)
This has a very hard beat to the song. Climb up hill out of the saddle starting with 5 and increasing to 7 STAYING on beat... HARD but sooo good!
11. Boom Boom Pow (Party Rock Remix) Black Eyed Peas
Sprint -3:26/-3:11,
No Bounce (or Freezes whatever you call them),
SPrint -2:28/-2:14,
No Bounce between sprints,
Sprint -1:39/-1:25,
No bounce,
Sprint -0:40/end
12. Beautiful Akon 3:58 Decreasing Hill
Decreasing Hill - No Hands on Handle Bars!! (7,8,9,8,7,6,7,6,5) <-- 30 Sec
13. Bad Romance Lady Gaga 4:54 _`_`_ (heavy)
30 sec Sprint (3), 15 sec Hill (10), repeast to end of song. HARD!
14. Obsessed Mariah Carey 4:05 Cool Down
15. Body Language Jesse McCartney Ft. T-Pain 3:41 Cool Down
16. Mad Ne-Yo 4:15 Cool Down
Submitted by Tiffany from indianapolis on 1/8/10
Email: tiff1632@hotmail.com