Ahhhh....Monday is here!!! I had prior obligations that kept me away from the gym Thursday, Friday and Sunday. When Monday rolled around (pun intended) I was ready to go! At High Rock Sports and Fitness, we are still offering a Bodypump class at 4:30pm and the three of us teach it together as our "practice class" until we hear back from our assessments. I cannot wait to find out if we passed or not!! At 5:30, I teach my spin class, so it is a really great day to workout!!
From the comments to me after class, this ride was extra tough!!!
Warm Up
Miles Away - Madonna
Running/Standing Flats
Give Me Everything - Pitbull feat. Ne-Yo. The lyrics are great for motivating!!
Climb
Say You'll Haunt Me - Stone Sour
Climb
The Big Bang - Rock Mafia
Sprints - I did 3 of them for 15 second each. One in the saddle, last two out to "3". It was VERY hot upstairs last night, so I kept them short for everyone's safety. I was going to skip them, but the crowd insisted on them. Gotta make them happy!! : )
Recovery/Jumps/Jumps on a Hill - About 1 minute recovery, then 4 count jumps for active recovery
Don't Bring me Romance - G3RSt
Running Flats
Bong This Way (Starsmith Remix) - Lady Gaga
Hills
When You're Young - 3 Doors Down
Climb
Save Me - Nicki Minaj
Climb
Sail - Awolnation
Running Hills - standing and seated, big hill under the wheel. Last big calorie burn of the night!
Smash My Bitch Up - DJ Lobsterdust
Cool Down
What do you Got? - Bon Jovi
Cool Down
Fragile - Sting
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