Copy Cat! (From Miles and Caroline!) (1257)
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K, since the previous one look SCARY! IDK what happen! First, this was Miles and then Caroline tweaked it ... then I tweaked it for my class. My class on Friday night are advanced so I can "KILL" them! I did almost exactly the same as Caroline, but added going up hill at the end. This is almost an hour workout, but will warm up and cool down it was an hour. I have to say to Miles and Caroline my class LOVED LOVED LOVED it last night!!!!!!!! THANK YOU!!!
Dec Climb/Sprint/Ace Climb GO DOWN HILL Seated Climb Surge Last Resistance 1 2:00 Climb 0:30 Surge Resistance 8 2 1:45 Climb 0:30 Surge Resistance 8 3 1:30 Climb 0:30 Surge Resistance 7 4 1:15 Climb 0:30 Surge Resistance 7 5 1:00 Climb 0:15 Surge Resistance 6 6 0:45 Climb 0:15 Surge Resistance 6 7 0:30 Climb 0:15 Surge Resistance 5 8 0:15 Climb 0:15 Surge Resistance 5 9 Jog It Out 1:00 Min Recovery Resistance 4 Working Recovery Exercise Time Frame Resistance 10 NB/NS 2:00 Min Resistance 0/4 11 0:15 Climb, 0:15 Sprint, repeat 2:00Min Resistance 8/3 12 Turns 1:00 Min Resistance 4 SPRINTS Rotate between Seated and Standing Sprint Sprints Recovery Resistance 13 0:15 Sprint 0:15 Recover Resistance 6 14 0:30 Sprint 0:15 Recover Resistance 5 15 0:45 Sprint 0:15 Recover Resistance 5 16 1:00 Sprint 0:15 Recover Resistance 4 17 1:15 Sprint 0:30 Recover Resistance 4 18 1:30 Sprint 0:30 Recover Resistance 3 19 1:45 Sprint 0:30 Recover Resistance 3 20 2:00 Sprint 1:00 Recover Resistance 3 WORKING RECOVERY Exercise Time Frame Resistance 21 NB/NS 2:00 Resistance 0/4 22 Turns 1:00 Resistance 4 ATTACKING UP HILL CLIMB Seated Climb Stand and Attack Hill Resistance 23 0:15 Climb Attack 0:15 Resistance 5 24 0:30 Climb Attack 0:15 Resistance 5 25 0:45 Climb Attack 0:15 Resistance 6 26 1:00 Climb Attack 0:15 Resistance 6 27 1:15 Climb Attack 0:30 Resistance 7 28 1:30 Climb Attack 0:30 Resistance 7 29 1:45 Climb Attack 0:30 Resistance 8 30 2:00 Climb Attack 1:00 Resistance 8 NB/NS is 0:30 sec No Bounce *Iso Holds" then 0:30 No Sway (in a hover but don't let your body move side to side... hold on the center plane of the bike). Turns: It is in hovering (a LITTLE bit more up right...just a little tho). If you are turning to the right: *Your LEFT hand on the right (position 2) handle bars (it should cross your body) *bend from your hips *Basically stick out your butt *FLEX YOUR ABS *Spine is STRAIGHT!! IMPORTANT *Use only the RIGHT leg to push and pull the peddles. Left leg is only for balance... *Use your bottom abs to pull up the peddle too. *Your knee should be brought into your chest, when your foot is at 12 o'clock (highest point). When you foot goes down to the lowest point "6 o'clock position" your upper body should not have moved. * The bike has a middle plane; Make sure your right hip stay on the right side, I see sometime student push it the other side. * Repeat for the left side. This IS AN ADVANCE MOVE!!!! If I do this in Beg/Int I only do it for 15-20 second (it burns out your gluts in 10 secs!) In advance we do it for 45-60 seconds. So... what does this work? YOUR GLUTS!!!!!!!!!!!!!!!!! OMG YOUR GLUTS!! I like to pair this we No Bounces to burn on the quads and then the tush!
Submitted by Tiffany from indianapolis on 2/27/10
Email: tiff1632@hotmail.com