Pyramid + Rolling Hills (1277)
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I like to take some of these routines and combine them.....I love Janna's Rotating Pyramid of four so I have a few routines that I do with that and this is one of them. I also took a rolling hill set from some one but I can find who's I took so sorry I can't credit them, but anyway....here it is (a great workout)
Warm-up - 1 song
Pyramid of four
Set 1
1:00 Seated Sprint
:45 Seated Climb
:30 Standing Climb
:15 Standing Attack Sprint
Rest :30
Set 2
1:00 Seated Climb
:45 Standing Climb
:30 Standing Attack Sprint
:15 Seated Sprint
Rest :30
Set 3
1:00 Standing Climb
:45 Standing Attack Sprint
:30 Seated Sprint
:15 Seated Climb
Rest :30
Set 4
1:00 Standing Attack Sprint
:45 Seated Sprint
:30 Seated Climb
:15 Standing Climb
Rest :30
(Repeat)
Rolling Hill Set
30 sec climb (7)
30 sec climb (8)
30 sec sprint (7)
30 sec flat
*first seated then repeat standing
45 sec climb (8)
45 sec climb (9)
45 sec sprint (7)
45 sec flat
*first seated then repeat standing
60 sec climb (7)
60 sec climb (8)
60 sec sprint (7)
60 sec flat
*if time allows---first seated then repeat standing (most of the time I just do the first seated set of the 60 sec)
Submitted by KariS. from Fort Worth on 4/14/10
Email: klstanderfer@yahoo.com