Spin Monday!

I switched it up this week and worked on speed with heavy resistance.  It made for some pretty tired legs near the end!  🙂  It was great!  It got my heart rate up and I was a sweaty mess by the end of class- love it!

1. Warm up

2. Seated climb; bumping up resistance by 2 every minute

3. Standing run with medium heavy resistance for 1 minute; hover for 30 seconds- repeat, adding resistance each time

4. Recovery- flat road run

5. Tabata Drills x8- 20 seconds sprint at medium heavy resistance; 10 second rest

6. 4 count jumps at heavy resistance for 1 minute; 1 minute seated run with heavy resistance

7. Recovery- flat road run

8. Tabata Drills (same as above)

9. Tabata Drills x8- 20 seconds sprint at medium heavy resistance; 10 second rest

10. Recovery- flat road run

11. Standing run with medium heavy resistance for 1 minute; hover for 30 seconds- repeat, adding resistance each time

11. Short Recovery

12. “Sprints”- Seated sprint for 1 minute at heavy resistance; Recovery; Standing sprint for 1 minute at heavy resistance; Recovery

13.  Cool down

I downloaded some “pop” Christmas music for class this morning and it was well worth it!  The class was into it and had fun guessing who the artists were- they impressed me!  Because, what is Christmas without Wham, Britney, and the Biebs? 🙂

Screen Shot 2013-12-23 at 7.44.24 AM

 

 

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