Let me hear you SURGE! (1245)
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I quickly wrote this routine before a class yesterday, not knowing how it'd work out. I taught 2 classes back to back and everyone loved it. After class, I had 1 person from each class tell me the Hover Surge was pretty tough. This is only a 12 minute, 45 second loop, I completed the loop 4 times = 51 minutes. As far as resistance goes, I ask them to start each loop on a small hill - you tell them when to add gears according to the beat of your music. Encourage the class to make each loop harder though. Where you see 4X, 5X & 6X - that means do it 4 times, 5 times or 6 times before you start the next move.
:10 seated surge, :05 seated recovery – 4X = 1:00
:15 standing surge, :30 seated recovery – 5X = 3:45
:15 hover, :15 hover surge, :15 standing recovery – 6X = 4:30
Reduce 2 gears :15 seated climb, Add 2 gears :15 standing climb – 5X = 2:30
:60 seated recovery
Totals 12:45
Submitted by Misty from Chattanooga, TN on 2/9/10
Email: red67stang@comcast.net