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Attacks are cool! with i-mix (1307)
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Attacks are the focus of this routine that really heats things up. Thanks Misty for your part in this fun routine.
Cooler than me…warm-up
· Break your heart…seated, standing, aggressive, repeat(warm up)
· Start over…4:00 climb, last :15 of each minute stand
· Busy child…misty's drill below start after the climbs(cuz u did climbs above)
· Dance wif me….sit/stand/aggressive and jumps 2 ct(:30 each add resistance as necessary)
· Rockafellar swank….sprints pyramid :15/:30/:45/1:00
· Inside out….misty's drill from beginning see below
· Alejandro....Misty's drill cont.
· Rest of dance songs(hard, major tom etc)….
do a jog/aggressive :15 X 4 then add +1,
repeat jog/aggressive :15 X 4 then +1,
repeat jog/aggressive :15 X 4 then +1
repeat jog/ aggressive :15 X 4
· Get em high…..hit the wall sprints
Misty's drill
3 Minutes seated
minute 1 -Level 4 last :15 stand
minute 2- Level 5 last :15 stand
minute 3- Level 6 last :15 stand
:60 standing Climb (leaving above gears on)
:60 standing Attacks (:10 on/:05 off)
:60 aggressive standing climb
:60 standing Attacks (:10 on/:05 off)
:60 seated removing 1 gear every :20
:60 standing Attacks (:10 on/:05 off)
:60 seated Flat not over 110 RPMs
search under routines on spinfreak to find "the many moves of spinfreak" to find the definitions of some of these terms. hope you enjoy this routine...it's great! thanks to Misty. I just love her interval/drill...the attacks really get the heart rate up. The music is really cool too. Enjoy! caroline
Submitted by Caroline from Bethlehem, PA on 7/20/10
Email: Mcarolineb@verizon.net