I know, I know, I am way late with this profile. Better late than never? I hope you all enjoyed yourselves this holiday season!
This class consisted of about 25 minutes of total body work. I used lower weight and high repetitions. We did back, bi's, tri's, shoulders, legs, you name it! Once we stretched a bit, we hopped on the bikes for 45 minutes of cycling.
Warm Up
Gimme Sympathy - Metric
Hills - moderate resistance, in and out of the saddle
Le Disko - Shiny Toy Guns
Running Hills - little heavier resistance, explode out of the saddle to position "3" for short surges of power
The Sex is Good - Saving Abel
Intervals - bring the heart rates up to 85-92% of the maximum for about 45 seconds, then recover for about 25 seconds. Repeat!
Imma Be - Black Eyed Peas
Sprints - 15 seconds at a time. Super heavy resistance, go as fast and as hard as you can out of the saddle. Repeat 3x.
Blood Sugar - Pendulum
Recovery/Jumps - recover from sprints for about 1 minute and 30 seconds. Then, 4 count jumps from "1" to "2". 3 sets with moderate resistance.
Great DJ- The Ting Tings
Running/Standing Flats
Proper Education (clubmix)- Eric Prydz vs. Floyd
Hills
My Body - Young the Giant - I love the words in this song!!!
Climb - seated and standing, lots of resistance
Chemical brothers vs. Smashing Pumpkins mashup - DJ lobsterdust
Climb - super heavy, slow and steady pace
Coming Home - P Diddy
Cool Down
It's Christmas - The Christmas Gig
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