Not a member? Register Now!
Come to Your Senses! (1233)
Login to rate this routine
This is the first workout of mine that I have ever posted - it combines different movements during a typical class with some hill/downhill intervals in between. The first time through each of the steps is done consecutively for 30 seconds each; the last time through is the toughest as each step is 1 minute a piece strung together to finish off the workout.
Steps: seated climb, seated sprint, standing jog, standing climb, heavy jumps, seated push,
(7) seated sprint, standing run, standing jog, light jumps, standing heavy climb, down and sprint to the end
Warm it up and do some initial stretches then have them do a 3 – 3 ½ minute light hill warmup to “I Gotta’ a Feeling” (4:51) by the Black Eyed Peas then start “Feels Like Teen Spirit” (5:01) by Nirvana about 45 seconds before the start (during the 30 second flat)
6:30 elapsed
Interval #1:
2 minute seated and 1 minute standing climb followed by a 1 minute downhill
“Do You Wanna’ Touch Me” (3:50) by Joan Jett
30 second flat (4:30 = 11:00)
“Taste the Honey” (4:18) by Supergroove or “Suddenly I See” (3:22) by KT Tunstall
4 minute climb ½ seated, ½ standing followed by a 1 minute downhill
“Listen Like Thieves” (3:47) by INXS, “Everytime We Touch” (3:20) by Cascada
30 second flat (5:30 = 16:30)
6 minute combo climb (seated climb for 3, standing climb for 1 1/2, seated push down for 90 seconds to end it then a
“Touch My Body” (3:54) by Mariah Carey
1 minute recovery (7:00---à23:30)
23:30 elapsed
Interval #2:
Steps 1-6, 30 seconds each consecutive
3:00 total plus “That Smell” (5:48) by Lynyrd Skynyrd or “I Feel for You” (5:46) by Chaka Kahn
a 30 second recovery = 3:30
27:00 elapsed
Interval #3:
1 minute seated climb to a 1 minute standing climb to a 30 second flat road
“Climb and Shove Drill” – slow heavy climb during versus – pick up and race to keep from getting run over by the bus I just threw you out in front of to the refrains at lighter resistance - use “See You Again” (3:10) by Miley Cyrus
“Untouched” (4:00) by the Veronicas
1 minute recovery
33:30 elapsed
Interval #4:
Steps 7-12, 30 seconds each consecutive
3:00 total plus “U Can’t Touch This” (4:17) by MC Hammer a 30 second recovery = 3:30
37:00 elapsed
Interval #5:
Standing jog for 1 minute, Jumps with lighter resistance for 1 minute, standing jog for 1 minute “Lovin’, Touchin’, Squeezin’” (3:51) by Journey
Seated Climb for 2 minute, “I Heard a Rumor” (3:24) by Bananarama or “Feeling Sorry” (3:05) by Paramore or “Invisible Touch” (3:30) by Genesis Hoover/ Standing position climb for 2 minute, Jumps on a hill (basic jumps but you are fighting with the resistance) for 1 minute = 45:00
“Taste of India” (5:53) by Aerosmith or “Can’t Stop Feeling” (3:00) by Franz Ferdinand through step 2
1 minute recovery – 7:00 total - 44:00 elapsed
Interval #6: “Dr. Feelgood” (4:50) by Motley Crue through step 6, “C*m on Feel the Noize” (4:47) by Quiet Riot through middle of step #10, then finish with “Touch Me” (3:08) by the Doors starting in the middle of step #10 to completion
Steps 1-12, 1 minute each consecutive
12:00 total
57:00 elapsed
Cool Down: “Out of Touch” (4:10) by Hall & Oates “Familiar Taste of Poison” (4:04) by Halestorm
Submitted by Rich K from Gambrills, MD on 1/18/10
Email: rkreinerjr@verizon.net