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Routines

Monday --Wake Me UP (1357)

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Recovery songs (RC) - add a standing jog after 1min

Resistance (RES)

Warm up -- Manic Monday (Bangles) -- 3:06

Warm up -- Dance Remix  (ACDC/Def Leppard) -- 5:32 -- Standing Jogs after 2min

Lifts -- G6 (Far East Movement) -- 6:52 -- 8ct, 8ct squats (no seat), 4 ct (with round the world handle bar changes...pos1 stand/sit pos2 stand/sit pos 3 stand/sit), 2 ct(Repeat) RES 2-4 no more than 5

RC-- Born this Way (GaGa) -- 4:20

Lifts "Speed Bumps"- Mony/Mony (Billy Idol) -- 5:00 -- 4ct, 4ct squats (no seat)

RC -- Let's Get Rocked (Def Leppard) -- 4:56

Standing Hill -- Naughty (Beyonce) -- 3:28 -- start RES 2/3,3/4...finish 8/9,9/10 -- Pos 1, Pos 2, Pos 3

RC -- If looks could kill (Heart) --3:40

Attacks -- Party People (NERD) -- 3:52 -- (Seated RES 2-4, Standing Jog, Double Time, Seated, RES off...repeat)

RC --  Allez Ola Ole (Jessy Matador) 2:51

Loops -- Commander (Kelly Rowland) -- 3:38 -- Seated increase RES. 2/3,3/4,4/5..15sec,Stand Jog..15sec, Hover Pos 3-Rock N Roll Pos3 -hover..15sec, Pos 2 (4ct) squats...15sec...minute total...rest...repeat!!

RC -- Let It Out (Hoobastank) -- 3:17

Rock N Roll -- Pop,Lock & Drop it (Huey) -- 4:21-- Pos 3 RES 3/4 - 4/5, standing jog for rest

Cool Down Bike -- We belong to the Music (Timbaland/Miley Cyrus) -- 4:27 -- Faster pace to slower Pace

Cool Down Floor -- Jesse James (Cher) -- 4:08

 

Submitted by Cassu from SC on 3/3/11
Email: scoxcash@gmail.com

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