Blood, Sweat and Plenty of Tears (1372)
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This is a 145 BPM work out, the final set was a 165 BPM song. Hill gradiant is down to you as the instructor, but I had my class starting at 5 and they finish on ....... depends on how good my mood is...lol
DT = Double time, Attack is jump from seated to standing DT, seated Attack is from standing to seated DT
Start with a good WARM UP
SET 1
Seated Flat - 30 Sec
Seated Sprint - 20 Sec
Seated Flat - 20 Sec
Seated Sprint - 30 Sec
Seated Flat - 10 Sec
Seated Sprint - 30 Sec
Seated Flat - 10 Sec
Standing Climb - 30 Sec
DT - 20 Sec
Standing Climb - 20 Sec
DT - 30 Sec
Standing Climb - 10 Sec
DT - 30 Sec
Standing Climb - 10 Sec
Jog - 30 Sec
Hover - 20 Sec
Jog - 20 Sec
Hover - 30 Sec
Jog - 10 sec
Hover - 30 Sec
REST - 60 Sec
SET 2
Seated Flat - 30 Sec
Attack - 20 Sec
Seated Flat - 20 Sec
Attack - 30 Sec
Seated Flat - 10 Sec
Attack - 30 Sec
Seated Flat - 10 Sec
Standing Climb - 30 Sec
Seated Attack - 20 Sec
Standing Climb - 20 Sec
Seated Attack - 30 Sec
Standing Climb - 10 Sec
Seated Attack - 30 Sec
Standing Climb - 10 Sec
Jog - 30 Sec
Hover - 20 Sec
Jog - 20 Sec
Hover - 30 Sec
Jog - 10 sec
Hover - 30 Sec
REST - 60 Sec
Set 3
Standing Climb - 60 Sec
Press-Ups - 45 Sec
Standing Climb 15 Sec
repeat press-ups and standing climb twice more
Standing climb - 30 Sec
DT - 20 Sec
repeat DT and standing climb twice more
Standing - Seated Climb (hard) - 70 Sec
Seated POWER sprint (leave resistance alone) 20 Sec
REST - 60 Sec
Set 4
Standing Climb - 45 Sec - Sprint 15 Sec
Standing Climb - 40 Sec - Sprint 20 Sec Standing Climb - 35 Sec - Sprint 25 Sec Standing Climb - 30 Sec - Sprint 30 Sec Standing Climb - 25 Sec - Sprint 35 Sec Standing Climb - 20 Sec - Sprint 40 Sec Standing Climb - 15 Sec - Sprint 45 Sec
FINISHED and Cool down
Submitted by Buffonfishing from Norfolk, England on 6/20/11
Email: lee090771@hotmail.com