Cardiac Attack! (1342)
Login to rate this routine
Ok, so the charts didn't upload correctly. Let's see if this makes sense. Notice no warm up time described here. I tell the class that the 5 minute warm up starts before the hour of workout. Have them arrive 10 minutes early to stretch and warm up. This way you can get right into the cardio on the hour.
Have fun!
Silvias:
Level 6: Sit Fast, 30 sec
Level 8: Stand Fast, 30 sec
Level 8: Sit Fast, 30 sec
Level 6: Recovery, 30 sec.
(Repeat 4 more times. 5 sets x 2 min = 10 min)
Add 1 minute recovery at Level 6, stand for the last 20 seconds to prepare for next set.
25 Minute Standing Climb:
Level 6: 5 min, injecting double times for 30 secs, seated fast for 30 sec.
Level 7: 5 min, injecting double times for 30 secs, seated fast for 30 sec.
Level 8: 5 min, (position 3 or t-bar) injecting double times for 30 secs, hovers for 30 sec.
Level 9: 5 min, (position 1) injecting double times for 30 secs, isolations for 30 sec.
Level 10: 5 min, injecting double times for 20 secs, sit fast for 20 secs.
Add 2 minute recovery at Level 6, turn to Level 7 in last 30 seconds to prepare for next set.
Core Work & Sprints:
Level 7: Hover 30 sec, Isolate 30 sec, Hover 30 sec
Level 6: Recover 30 sec
Level 6: Sit Fast 30 sec, Sit Faster 30 sec, Standing Sprint 30 sec.
(Repeat 4 more times: 5 sets x 3.5 min = 17.5 min)
100 Count Climbs:
Level 6, 7, 8, 9, 10 (20 secs each level, standing fast)
(Repeat two more times. 3 sets x 100 sec = 5 min)
Cool Down 2 min.
Submitted by Skydivedrea from Routines on 11/26/10
Email: andreacurthoys@gmail.com