Tabs

Wednesday, December 22, 2010

Interval Revolution 12/21/10

Teaching this class was so much fun because it was earlier in the evening as per my usual and because all of the participants were so reactive and worked so hard.  Its amazing how much I respond to crowd reactions.  It gets me all fired up!!!

Warm Up
The Right Life  - Seal

Seated and Standing Hills - still getting warmed up, starting to add in some resistance
We R Who We R - Ke$ha

Running Flats - keeping the heart rate elevated.
When Love Takes Over - Kelly Rowland

Intervals - exploding out of the saddle to position "3" to bring heart rates to 85% of the maximum, then back down to the saddle to reduce heart rates, repeat!
Boom Boom 2 - DJs from Mars

Climb - in and out of the saddle.  Super heavy resistance.  Push and pull using the entire leg.
What's My Name - Rihanna

Upper Body Strength Work - bicepts, tricepts, upper back, chest, shoulders.
Stylo - Gorillaz

More Upper Body Strength Work
Electronic Santa - Blazer Force.  I got this song (and others) for free on target.com

Running Flats - in and out of the saddle
Hey Baby - Pitbull

Running Flats - make sure to have a little "hill" under the wheel when standing at "2" to protect your knees and ensure proper form.
Airplanes (Human Jive Remix) - Chani

Upper Body Strength Work
The Time (Dirty Bit) - Black Eyed Peas

Climb - SUPER HEAVY!!
Coming Home - P Diddy

Jumps/Jumps on a Hill - from 1 to 2, then add more resistance and go from 2 to 3, 4 counts, repeat 3x
3 - Brittany Spears

Upper Body Strength Work
Need You Know (CPR remix) - Jimmy Rep

Running Flats - last chance to burn major calories
Disturbia (Jody Den Broeder Remix) - Rihanna

Cool Down
I Believe in Father Christmas - Greg Lake

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