3 minute changes (1289)
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I do this routine often when I need a quick idea for a class that everyone loves and is easy to follow. After a warm-up, every 3 minutes we change positions. The best part is that you can do this repeatedly and never actually teach the same class twice - just by switching up the order. Choose any 15 position changes and hold for 3 minutes each = 45 minutes of steady work. Below is just one example, choose your favorite positions.
1. 3 minute -seated flat - 80-100 RPM's 2. 3 minute -transitions from seated flat to standing flat with 30 second splits 3. 3 minute -standing flat - 65-75 RPM's 4. 3 minute - seated flat adding resistance every minute = 3 turns 5. 3 minutes - jumps - count for minute 1 - 8 up/8 down count for minute 2 - 6 up/6 down count for minute 3 - 4 up/4 down 6. 3 minutes - steady standing climb - 60-70 RPM's 7. 3 minutes - seated - 70-90 RPM's 8. 3 minutes - 20 second seated sprint/10 second flat (repeat 6 times) 9. 3 minutes - 20 second standing sprint/10 second flat (repeat 6 times) 10. 3 minutes - take a big, heavy turn 20 second seated climb/10 second slow jog (6 times) 11. 3 minutes - keep resistance and hold out in 3rd position 12. 3 minutes - transitions from 3rd position to 2nd position with 30 second splits 13. 3 minutes - hold in a run at 70-80 RPM's 14. 3 minutes - jumps (same as # 5) 15. 3 minutes - last chance all out - 100 RPM's or higher cool down!!!
Submitted by Kim from Ohio on 5/26/10
Email: graddy24@aol.com