Africa is not for whoosies! (1404)
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Little bit of everything! My level 5 starts where you can feel just that little bit of resistance, everything below 5 should be easy. Level 8-10 should be very difficult.
1. Warm up level 4 and 5 seated, with short stands to warm up the legs
2. Drag starting on level 5 adding resistance every 1 min going up to level 7.
3. Freezes (hovering) working on 7 and 8, freeze on 8 and relax on 7, stay standing.
4. 10 second challenge, down to level 3, divide class in men and women, take turns standing for 10 sec counting out loud from 1 to 10.
5. 30 second intervals, up to level 5, 30 sec hard, 30 sec relax, stay seated.
6. Hill, take it up to level 8, stay seated, stand on chorus and hill attack on level 9.
7. Standing hill, use a slow song keep on level 9, stay standing, put your head down and pedal!
8. Downhill, level 2, stay seated, listen to music go mad at chorus, relax in between.
9. Running, on level 5 seated, wait for chorus take it up to level 6 stand, and on your finger tips.
10. 20 second intervals, up to level 6, stay seated.
11. 5 sec challenge, divide class in 3 groups, 5 sec standing counting out loud from 1 to 5.
12. Warm down and stretching.
Submitted by scuba from South Africa on 2/10/12
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