Seated/standing/hover/rock and roll with challenges (1345)
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Thanks for your great ideas! I feel like a use a music for cycling idea every week!!
For this routine I used an aerobics cd by John Sines(32 mixes) that was 130 BPM and called “Scream” and features many Michael Jackson songs. Any aerobic cd with 130 BPM can be used…and actually it can be any BPM you choose.
Lately I have been using a 1-5 scale for resistance in my classes. 1 is no resistance at all and 5 is so much resistance that you struggle to move your legs.
After a warm up…..
· INTERVAL:
· With a 3 resistance, Seated, standing, hover and rock and roll(hands in 3rd, really pump your legs as though you are climbing a hill) interval…
· each seat/stand/hover/rock and roll :30 X 3
·
Challenge #1……Climbs
resistance to 4 and steated climb for :45 followed by a :15 attack. Always the same 4 resistance and do this 5 X
· INTERVAL same as above
·
Challenge #2…..Jumps…
4 count jumps with 3 resistance for 1:00
4 count jumps with 4 resistance for 1:00
4 count no/sit jumps with 3 resistance for 1:00
2 count(singles) jumps with 3 resistance for 1:00
2 count(singles) jumps with 3 resistance for 1:00
· INTERVAL same as above
·
Challenge #3….sprints
Resistance to a 2 or 2 ½
Pyramid sprints
:15/:30/:45/1:00/1:00/:45/:30/:15
breaks are your choice based on level of your class
· INTERVAL same as above
·
This got me to the end of one hour but if you need more simply repeat one of the challenges or add your own challenge.
Hope this routine is helpful and you enjoy it. Caroline Mcarolineb@verizon.net
Submitted by Caroline from Bethlehem, PA on 1/6/11
Email: Mcarolineb@verizon.net