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High intensity block work out (1265)
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My class enjoys moving through position the whole class. This routine has a mixture of standing climbs, springs, jumps, standing flats/jogs...pretty much everything, and is broken into 4 blocks :). Water breaks should between/before each block.
Warm up: "Let it happen" by Jimmy Eat World- 3:26
1st block:
Standing climb- Fever
Warm up: "Let it happen" by Jimmy Eat World- 3:26
1st block:
Standing climb- “Fever” by Cascada-
3:20
Standing jog/pick ups on refrain -“Break your heart” by Taio Cruz(Darren styles club mix)-cadence should be kept between 8-11 during entire song; 11 when picking up-3:40
Seated flat Jumps on refrain(8.4.2)-“smooth criminal” by Michael Jackson-4:17
WATER BREAK
2nd block:
Sprints: “crush,crush,crush”-
paramore-3:09
Seated hill climb with pick ups into position 3-“evacuate the dance floor”-3:33(resist on the hill
should be added slowly, & not go over ab a 6)
standing jog w added resistance-“now you’re gone” by DJ Boten Anna-2:59
WATER BREAK
3rd block:
Travel through positions in 30 sec intervals(seated flat,stand flat, stand climb)-“shake it”-Jimmy rep-4:22
High resistance/kept in 3rd position-“feedback”-Janet Jackson-3:38
Stand hill climb-“Hate on me”-Jill Scott- 3:32
Water break
4TH block:
Tell your class to give EVERYTHING they have left; let them pick pace & resistance
-add jumps when necessary-“Now I’m that bitch”(Kaskade Mix)-Livvi Frank6:05
Cool down: “Nothing on you”-BOB-4:30
Submitted by FITADDICTED from toledo, ohio on 3/10/10
Email: FITADDICTED@yahoo.com