Ahhh.....its like putting on a pair of your favorite comfy slippers. High Rock Sports and Fitness (hrsfitness.com) is open for business and I taught my first class last night! I used to work at the previous gym that took over that space, so I got lots of my regulars back and a few new faces last night. While the management is still working out a few minor glitches, they have all the important things down perfectly. The stereo and microphone worked really nicely, not to mention the beautiful new Live Strong bikes!!
Here is what we did:
Warm Up - light stretching, raising the heart rates, warming up muscles. About 80-100 rpm, 65-85% mhr.
Cosmic Love - Florence and the Machine
Running Flats - seated and standing. 90-110rpm, 85% mhr.
Stereo Love (Scotty Remix) - Edward Maya and Vika
Hills - Gradually increasing resistance when we come out of the saddle.
My Body - Young the Giant
Hills/Climb - starting on a moderate hill in the saddle. Increasing to a mountain out of the saddle. 75-85rpm, 80-85% mhr.
Handlebars - Flobots
Climb - Heavier resistance, seated and standing. 65-75rpm, 85-92%mhr.
Crystalised - The XX
Sprints - 2, 15 second a piece. Out to "3", super heavy resistance. I used the last 1 minute and 30 seconds for recovery since the room was boiling hot at this point.
Enter Telephone - DJ's from Mars
Climb
Porn Star Dancing - My Darkest Days
Running Flats - 90-110rpm, 80-85% mhr
Will a G6 Roll - mashup (best of bootie 2010)
Hills
Dynamite Pressure - DJ Tripp remix
Running Hills - 85-92%mhr, 75-85rpm. Plenty of resistance, in the saddle for the entire song, keeping the cadence consistent.
Shout - Disturbed
Climb
Hot Tottie - Usher
Jumps - in and out of the saddle, 8count
Push It - Salt n Peppa
Cool Down
Flightless Bird - Iron and Wine
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