Pyramids, attacks, and climbs (1254)
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I teach a 30 - 40 min class in a workout room that is used by other classes, so we have to set up and clean up quickly and get out quickly for the next class. So the warm up and cool down at short. You might want to add on to this. My class likes to get down to business, so we get right into it because of out time limits. You can always make the pyramids harder by adding more resistance.
1. For Your Entertainment Warm up and Stretch
2. The Anthem and Bottoms up Pyramid Interval I used a run with resistance
:15/:30/:45/1:00/ :45/:30/:15 :15 rest in between
3. Here Comes Trouble :30 jog/ :30 isolation x3
4. I Know What I Am 1:00 attacks 1:00 spin up 1:00 attacks
5. Bulletproof and The Fame Pyramid Interval Jumps
:15/:30/:45/:1:00/ :45/:30/:15 :15 rest in between
6. Four Minutes 1:00 attacks 1:00 spin up 1:00 attacks
7. Naturally and Back Again 5:00 climb with 5 :15 surges @ the :45 sec mark
8. Wild at Heart Pyramid Interval Sprints
:15/:30/:45/1:00/:45/:30/:15 :15 rest in between
9. Summertime Cool Down
Submitted by Wendy from Johnstown, PA on 2/26/10
Email: lm439@aol.com