gradual strength hill with breakaways (1263)
Not Rated Login to rate this routine
My class really enjoy this, especially the cyclists. There are no jumps or hovers etc but you can always bring them into workout depending how long your class is. This is about 45mins including warm up and cool down. Enjoy!
Starting with you warm up
Riding on level 4 with good cadence get into the rythym and changing to level 5 with same cadence....geting a little harder. Back down to level 4.
Then some stretches still with legs moving on level 4.
Taking it up to level 6 in the saddle riding for 2mins.
Then still level 6 out the saddle riding for 2mins.
Legs should be warm enough to start the workout.
Level 6 for 30secs in the saddle
Level 6 1/2 for 30secs dt out the saddle
Back to level 4 for 30secs sprinting
Starting all over from level 6 for 30secs in saddle
Level 6 1/2 for 30secs dt out saddle
Level 7 for 30secs in saddle
Level 7 1/2 30secs dt out saddle
Back to level 4 for 30secs
Level 6 for 30secs in saddle
Level 6 1/2 for 30secs dt out saddle
Level 7 for 30secs in saddle
Level 7 1/2 for 30secs dt out saddle
Level 8 for 30secs in saddle
Level 8 1/2 for 30secs dt out saddle
Back to level 4 and repeat whole routine again, bringing in level 9 if you want!
Then you start from the top bringing it down from level 8 1/2 or 9 1/2 to 7 1/2,7, 6 1/2 , 6 and end off with level 4 sprinting for a minute, challenging you or the person next to them.
Cool down.
Submitted by Chantal from Port Elizabeth on 3/6/10
Email: coox@telkomsa.net