Tough 1 Hour Routine with 5 Intervals (1315)
Login to rate this routine
I use this one with my "regulars" - and mix up the music - this is 1 particular play list I use - and do this one about once a month - it's really tough but it's really invigorating and my students love it.
Rich
3 minute stretch to “Switch” (3:17) by Will Smith, “Magic Carpet Ride” (4:28) by Steppenwolf
and a 4 minute warm up to “Closer” (3:54) Ne-Yo right into “Push It” (3:15) by Salt n’ Pepa
7:00 elapsed
1st interval
Rainbow Hill – 4 minutes up, 1 minute down ending with “Trouble” (3:10) by Pink
and a big 30 second push at the end
“Makes Me Wanna’ Pray” (4:00) by Christina Aguilera
1 minute recovery
13:00 elapsed
2nd interval
4 minutes uphill seated, or “Money Honey” (3:08) by Lady GaGa or
“Not Myself Tonight” (3:09) by Christina Aguilera 3 minutes into seated
climb start “Butterfly” (3:00) by
1 minute jog turning back to lighter, “Holding Out For a Hero” (4:30) by Bonnie Tyler,
start with a 30 second seated flat road then 30 seconds of jumps, 30 second jog,
1 minute standing climb, 30 second jog, turn down as you do a
1 minute downhill (10:00 = 23:00)
“Let’s Get Loud” (4:00) by Jennifer Lopez
1 minute recovery
24:00 elapsed
3rd interval
Long pyramid: 1 minute standing (first 30 seconds are flatter), 30 second sit and surge, 30 seconds standing, (2:00); 45 down, “What is Love?” (3:30) by Haddaway 30 down (3:15), 30 seconds of eight count jumps at heavier resistance, 30 seconds down (4:15), 90 seconds up, “Run to You” (3:00) by Bryan Adams 30 down (6:15), 2 minutes up (first 30 seated), 30 seconds down (8:45), “Sneakernight” (3:47) by Vanessa Hudgens 90 seconds up,
30 seconds down (10:45), end with a tempo combo climb to “All These Things That I’ve Done” (4:42) by the Killers or “Nobody’s Supposed to Be Here” (4:14) by Deborah Cox
(slower flatter seated pace during the verses, during the refrains go to standing surges and/or jumps, with a final push to the bottom to end out the song) -- total of 15:15 “Find Your Love” (3:29) by Drake
1 minute recovery
39:15 elapsed
4th interval
3 minutes uphill seated, “Headfirst Slide Into
or “Refugee” (3:22) by Tom Petty and the Heartbreakers or “Listen to Your Heart” (3:30)
by DHT or “Why Don’t You Love Me” (3:37) by Beyonce 2 minutes up standing,
1 minute to recover (45:15 elapsed) AND “Teenage Dream” (3:48) by Katy Perry ----
these would be seated w/2-3 stage surges in another words slow climb during the verses
and then during the refrain a seated push first (w/heavy resistance) and then a standing
push (w/heavier resistance) – last is 3 stage surge where it’s reversed going from standing
to seated
“Gunpowder and Lead” (3:12) by Miranda Lambert 1 minute recovery
50:00 elapsed
5th interval
Slow climb up to begin in the saddle then another tempo/combo climb to end it to
“Night of the Hunter” (5:25) by 30 Seconds to Mars to the end this
should end with a seated downhill push versus moderate resistance
57:30 elapsed
Cool Down:
Submitted by Rich K from Gambrills, MD on 8/10/10
Email: rkreinerjr@verizon.net