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Misty's Favorite Interval (1252)
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I never post Interval routines… this is my 1st. I instruct them often, just don’t post them. This looks like a LOT of information but I tend to OVER explain things. The BLUE text represents subsequent songs the class will be out of the saddle with no time seated. Might want to explain that to the class (1st part is 10 minutes, 2nd part is around 7). The GREEN text represents the ONLY real recovery I give my class… as you can see, not much. Enjoy!
Around 55 minutes I think.
Meet Me Half Way - Black Eyed Peas (4:44)
Warm Up/Stretch
Black Betty – Spiderbait (3:25)
Jumps - :05 up, :05 down, :10 up, :05 down, :15 up, :05 down – Add 1 gear & repeat
Girls, Girls, Girls – Montley Crue (4:30)
Standing Climb – Start around Level 4, add 1 gear when you hear “Girls, Girls, Girls”
Gives You Hell – All American Rejects (3:33)
Standing Attacks leaving previous song’s gears ON – Attack on the chorus
Low – Flo Rida (3:50)
:45 Hover, :15 Jog (jog is to stretch the back) – Add 1 gear & repeat
Inspector Gadget – DJ Mystik (3:42)
Sprints - :30 on/:30 off x 2 for 1st 2 minutes – Around 2:08 in the song, the music slows WAY down – ADD 6 gears and stand. While standing, have them reduce 1 gear about every 10 seconds. When the music picks up, around 2:52, go all out for the last sprint (about :30), should have 2 of those 6 gears on still. Standing or seated, your choice.
Sexy Chick – David Guetta (5:14)
Rolling Hills - Start on Flat, this gives the class a good chance to recover from the last song. Add 1 gear every :15 for 2 minutes staying seated. Stand and reduce 1 gear every :20 for 1 minute. Sit & add 1 every :15 for 1 minute, stand and reduce 1 every :20.
Jump That Rock Whatever You Want – Scooter Vs. Status Quo (3:26)
Jumps – Every time you hear the word “Whatever” switch to/from seated/standing. It’s up to the class to listen to the lyrics b/c it’ll be too quick for you to say “up” and “down”. If everyone times it right, you should be seated after each chorus for a little ACTIVE recovery between jump sets.
Show Me How to Live – Audioslave (4:37)
Standing Attacks – Attack on the chorus (whole song around a level 7 or 8)
Swing – Savage (3:40)
Leaving previous song’s gears on - :45 Hover, :15 Jog (jog is to stretch the back) – Add 1 gear & repeat.
Sweet Emotion – Aeorsmith (5:09)
Leaving previous song’s gears on, :60 seated. :60 standing reducing 1 gear every :15. :30 seated reduce 1 gear. :30 standing, reduce 1 gear. :60 seated, reducing 1 gear every :15. Last minute of song – Flat recovery to prepare for next song.
I Live to Move It – Madagascar soundtrack (6:27)
Sprints – the below totals 5 minutes. I usually take about the 1st minute of the song to tell the class we have 6 sprints – 2 30’s, 2 20’s & 2 15’s with about 35 seconds to recover in between each sprint. The 1st ½ of sprints we’re adding on every 10 seconds of recovery, the last ½ of sprints we’re taking off every 10 seconds of recovery. I do 35 seconds of recovery as opposed to :30 because the 1st :30 you’re busy adding on. Then you can count down the last 5 seconds to your next sprint. On the :15 sprints, give the class the option to stand and build speed as they’re going to have 6 more gears than when they started the :30.
:30 on, :35 off (adding 1 gear every :10),
:20 on, :35 off (adding 1 gear every :10),
:15 on, : 35 off not touching the gears
:15 on, :30 (reducing 1 gear every 10)
:20 on, :35 off (reducing 1 gear every 10),
:30 on followed by flat road… start cooling down
Gold Dust Woman – Fleetwood Mac (5:00)
Cool Down and Stretch!! Nice job guys!
Submitted by Misty from Chattanooga, TN on 2/24/10
Email: red67stang@comcast.net