Work Your Body (1335)
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A combination routine for upper and lower body using small hand weights. It took my class about 6 classes to be able to use the weights throughout the routine. If they can't do the weights, let them just use their arms first then add the weights when they get stronger.
VERY DIFFICULT ROUTINE BUT MY SPINNERS LOVE IT!
Welcome to the Jungle = warm up
Grillz = medium speed with arm combinations (3 - 5 lbs weights)
Don't Cha = medium fast speed with arm combinations (3 - 5 lbs weights)
Jesus Walks = medium-slow speed (no weights)
Lady Marmalade (remix) = standing sprints (raise the resistance to about 5 and go as fast as you can the entire song)
If = standing climb (raise resistance 1/2 turn every 15 seconds)
Free Your Mind = recovery (medium speed lower resistance to about 3)
That's Not My Name = medium speed with arm combinations (3 - 5 lbs weights)
Don't Phunk with my Heart = medium-fast speed with arm combinations (3 - 5 lbs weights)
Holding Out for a Hero (remix) = standing climb (raise resistance 1/2 turn every 10 seconds) -- will hardly be able to pedal the bike by the end of the song...great for leg toning
Unpretty = recovery (medium speed lower resistance to about 3)
Iron Man = single-legs w/resistance on 5 - 6 for 2.5 minutes then switch legs
Eyes on Fire = cool down
Send Me an Angel = stretch
Submitted by martyriv from Brussels on 10/29/10
Email: marty_rivera@yahoo.com