Core Revolution 1-4-11 and Cycle class at HRSF 1-5-11 (530am)

Phew...I have been teaching a lot in this new year, but I love it!!!!!!!!!!!!!!!!!!!!

Warm Up
Airplanes (human jive remix) - Best of 2010 workout Mix

Running/Standing Flats - 90-110rpm, 80-85% mrh
All I Ever Wanted - Basshunter

Hills - gradually increase resistance when switching from "1" to "3"
Gold Girls Guns - Metric

Climb - super heavy resistance, 65-70rpm
Hells Bells - AC/DC

Jumps/Jumps on a Hill - small hill under the wheel, 4 count, 3 sets.
Rebel Rebel - David Bowie

Sprints on a hill- super heavy resistance, 3x, 15 seconds each.  85-92%mhr
Black Gloves - Goose

Recovery/Hills/Climb - 1 minute and 30 seconds of recovery time, then add on resistance and climb
If Today was Your Last Day - Nickelback

Running/Standing Flats - 90-110rpm, 85%mhr, gradually add in a little bit of resistance every 30 seconds.
Machines Can Do the Work - Fatboy Slim

Hills
Cameras - Matt & Kim (I looooooooooooove this song!)

Hills/Surges - Moderate hill with 30 second surges of speed both seated and standing
Hella Good - Gwen Stefani

Climb
A Little Bit of Rhythem - ???

Running Flats - 85%mhr, 90-110rpm
The Time - Black Eyed Peas

Running Hills
Need you Tonight - INXS

Cool Down
Stop for a Minute - Keane