Core Cycle (1279)
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Thank you all for the wonderful ideas on Musicforcycling!!! I just starting teaching cycling classes about 2 or 3 months ago; it has been great to get some ideas from more experienced teachers!!! ;-)
One of my students asked if I could come up with some exercises to go along with the cycle class. Here is what I came up with. It's about a 45 minute class with 3 to 3 1/2 minutes of spin then about 3 minutes of core work. (I hope I can explain it as good as most of you !?!?!
Core We start off on the bikes and do a steady climb.
1/2 turn up every :20 x 3 = 1:00
rest :30 and turn down 1/2 turn
1/2 turn up every :20 x 3 = 1:00 There is your first 3:00 of cardio. We are beginners so I do take that little break; however, it doesn't need to be there.
Core
16 deep squats with hands behind head
12 each side of lying side crunches with top leg lift
20 scissor legs
Cardio
:20 left leg :20 right leg :20 both legs x 3 = 3:00 the both legs are at a high cadance
Core
10 each leg of a back lunge with arms reaching overhead and then kick forward with a reach
10 regular push ups
10 each side of donkey kicks
Cardio
:15 spirnts with :15 rest x 6 = 3:00
Core
16 each side single knee front crunchs
5 x :15 boat poses with a :05 pause in between poses
10 each side plank with a side reach and twist
Cario
Jumps 8 ct for 1 min Rest :30
jumps 4 ct for 1 min rest :30 = 3:00
Core
16 each side of standing side crunches ( elbow to knee)
10 push ups
10 each side of elbow planks with leg pendellum. (tap left leg to outside then center for 10 times; other side)
Cardio
Standing climbs Find baseline and add 1/2 turn every :30 can stand on 4,5,6 = 3:00
Core
12 each side of deep squats with side leg raise
12 elbow planks with arm walkouts (out, out, in, in)
12 leg walkout planks ( again, out, out, in, in)
Cardio
Sit, Stand, Hover :20 in each position = 1:00 x 3 = 3:00
Then we stretch and enjoy our accomplishments!!! This class is based on participants that have back problems and didn't think they could do a full class. However, the ones that have done the full class tend to like the variety. Something different. Let me know if you have any questions. And thanks again for all the great routines; I have eally enjoyed them!!!!!!
Submitted by luvdabeach from Watford City, ND on 5/3/10
Email: amylund00@yahoo.com