Cycle...June 2010- 45mins (1299)
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This is the first time i've added a routine, it would b great if you could let me know what you think off it.
This routine is 45mins long with a mixture of jumps, sprints and climbs, i've put the songs i use and what i do for each song.
hope you like.x
1. Poker Face (glee)-- Warm up-- Streches
2. All night long (alexandra bruke)- Jumps- Pess x4 Up x4 (gears 11)
3. Hard-(Rihanna)- Climb(seated) (gear 12) keeping adding gears x 1
4. Upside down - (paloma faith)- Jog- gear 9, start rpms around 60 then at chorus bring up to 80
5. Girlfriend-(Chris Brown)- Hover & Jumps- Start by hovering and then @ chorus up x4 hover x4. keep a fast pace throughout song. 11gears add 1 gear after every chours,
6. the cave-(mumford &son)- Sprint-gear 3. sprint at every chorus
7. Beautiful dangerous (fergie&slash)- Climb (seated&standing) 14gears, start seated then at chorus add 2 gears and up to standing climb then repeat through song. (hard climb)
8. Waka Waka- (shakria)- Jumps- gear 11+, jog then hover x4 and up x4 at chorus
9. The razors edge-(ACDC)- Seated, count rotation of right leg for 10 then up (when everyone is up tell class to do it again) repeat as many times as you like on each leg.
10. I hate boys (Christina A.) - jog& jumps&hover- 11gears, the at chorus hover x4 upx4. then hover throughout song with jumps.
11. pump it harder- (B.E.Ps)- sprint. Start with a seated sprint 3gears, then half waw through song into a standing sprint with gears around 7/8
12. skys the limit- (jason derluo)- jumps, 11gears- sit x4 upx4 press x 4 at chorus
13. watch this- (Dave grohl &slash)- Hard climb 14gears+ make this as hard as you work, make them work. keep adding 2gears
14. One- (glee) cool down.
Submitted by misspink from ireland on 6/28/10