Misty's 50 minute intervals remix with i-mix (1275)

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clickhere for i-mix...I love this work out.  I have used it twice this week with great results

after warm up

X 3 means do whatever 3 times

DT means double time>>>move your legs faster!

• :30 seated flat/ :30 jog hands 2nd/:30 hands 3rd X 3
• 1:00 seated climb/1:00 standing climb

• :30 seated flat/:30 jog hands 2nd/ :30 hands 3rd X 3
• :30 seated sprint X 3(rest is teacher choice)
• 1:00 seated climb/1:00 standing climb

• :45 seated flat/;45 jog/:45 jog hands 3rd X 3
• :45 seated sprint X 3
• 1:00 seated climb/ 1:00 stand climb

• :30 seated flat/ ;30 jog/ :30 jog hands 3rd X 3 (the last :15 of each add DT)
• :30 seated sprint X 3
• 1:00 seat climb/ 1:00 stand climb (last :15 of each add DT)

• :30 seated flat/ :30 jog/:30 jog hands 3rd  X 3 (add resistance after each loop)
• :45 seated sprint X 3
• 1:00 seat climb/ 1:00 stand climb(push the pace..open mouth breathing...at the end of each add :15 of DT)

At this point choose your favorite of the above intervals to repeat until class is over.

Any of the dance music will work for this routine...Choose your favorites from i-mix or use your own music.  Thanks Misty!  Awesome routine!!!  keep em' coming!  caroline

Submitted by Caroline from Bethlehem, PA on 3/25/10
Email: Mcarolineb@verizon.net

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