2011 Resolution Revolutions! (1344)
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Time to get those holiday pounds off! This session will really get your class going. For those making a new year's resolution to start taking spinning classes, this class is not for them. It can be done on a beginners level, but there's a lot of sprinting involved.
Have Fun!
Warm Up
Ten Minute Climb
- Level 6, 7, 8, 9, 10: (2min at each level; with double times every 20-30 seconds)
RECOVER (90-120 sec)
Up the Hill, Down the Hill
- Level 6 (30sec Sit); Level 8 (30sec Stand); Level 7 (30sec Sit);
- Level 7 (30 sec Stand); Level 9 (30sec Sit); Level 8 (30sec Stand);
- Level 8 (30sec Sit); Level 10 (30sec Stand); Level 9 (30sec Sit)
- Level 9 (30sec Stand); Level 11 (30sec Sit); Level 10 (30sec Stand)
RECOVER (90-120 sec)
Sprint-100Count Combo
- Level 6 (20sec sprint, 10sec off)
- Level 6 (20sec sprint; 10sec off)
- Level 6 (20sec sprint; 10sec off)
- Level 6 (20sec sprint; 10sec off)
- Level 6 (20sec sprint; 10sec off)
- Level 6, 7, 8, 9,10 (20sec at each level; double time the entire time)
RECOVER (90-120 sec)
Repeat the Sprint-100 Count Combo
RECOVER (90-120 sec)
Repeat the Sprint-100 Count Combo
RECOVER (90-120 sec)
Repeat the Up the Hill, Down the Hill
RECOVER (90-120 sec)
Sprint it Baby!
- Level 6 (20sec sprint, 10 sec off) x 7 times
Cool Down and arm stretching
- Level 8 (5 min)
- Stretching -- arms on waste, pull elbows back to open lungs
- Stretching -- alternate hands behind head and in between scapulas, gently pull back on the elbow that is elevated.
- Stretching -- alternate arms straight across the chest for a nice stretch to the shoulder and triceps
- Stretching -- stand on still pedals and drop heals, switch which foot is in front, drop heals again
- Off the Bike Stretching -- Standing, alternate legs with foot on saddle to do a ballet stretch to the hamstrings
- Off the Bike Stretching -- Standing, face away from the bike, alternate legs and swing foot back behind you and place on saddle for a nice quad stretch
Submitted by Skydivedrea from Routines on 1/2/11
Email: andreacurthoys@gmail.com