Fitness Workout of the Day

Ok, I'll admit I'm not a big fan of the sprints or jumps. It's not that I hate them or don't do them, their just not my favorite.  I love the climbs, hard hills, switchbacks, etc.  I'm getting quite the reputation as being a spin instructor who teaches "just the hills."  I have a few posse members say, "Shannon, hills again?" or "When are we going to do more sprints?"  You know what's funny? When I hear this...."Let's do a hour of as many jumps as you can!" Oh...He** No!!  Well I want to be a well rounded spin instructor so I'm going to incorporate more variety into my classes.  The music for this one is poppin!

(Thanks to Funhog, I was inspired to put this workout together.)

The Fine Art of Surges, Jumps, & Sprints -  45 min.

Warmup- “Leaving Planet Earth” {5:45}

 1^st Set-

“Slash Dot Dash” {2:45}

-Surge on a flat road-moderate gear-

“increase cadence that feels out of your comfort zone” :30surge/:30recov. 

“Jump” {3:30}

-Jumps on a flat-add more resistance- 4 ct. jumps

“you should add enough to support your weight in 2^nd position” 

“Twist Em’ Out” {4:00}

-Sprints on a flat

“we are going to add resistance, power out to  3^rd position, gain momentum for :10, glide back into the saddle and continue the sprint in the saddle for the :20”

:30/:30 

2^nd Set-

“Harder, Better, Faster, Stronger (Jess & Crabbe Remix)”{5:30}

-Surge on a hill-add to a small hill-cadence check!

“increase cadence to rise heart rate, legs may feel burn.  This should be more challenging than the surge on a flat” :45/:30 

“Jump Off” {4:20}

-Jumps on a hill-hold resistance-4ct./8ct. jumps

“when you come out of the saddle this time, increase your cadence in 2^nd position” 

“Wind it  Up” {5:45}

-Sprints on a hill

“we are already on a hill, we will add more, power out to 3^rd position, gain momentum for :10, glide back into the saddle and continue the sprint in the saddle for :20”-when recover, take resistance back to original hill resistance 

2 Minute Pyramids –“I Remember” {9:45}

Hold the Hill-Check Cadence-

-:30 SC-comfortable cadence to beat

-:30 SC-add resistance-more cadence, don’t drop

-:30 STC-add-comfortable cadence to beat

-:30 STC-add-resistance-more cadence, don’t drop 

Return to first SC-cadence/resistance-start again!

(3 resistance turns back)

3X- 

Return to flat road and moderate gear! 

Cool Down

“After Party”

44:34

Playlist 

Leaving Planet Earth

Slash Dot Dash~Fatboy Slim

Jump Ft. Nelly Furtado~Flo Rida

Twist 'Em Out (Proper Villains Remix)~Dillinja

Harder, Better, Faster, Stronger (Jess & Crabbe Remix)~Daft Punk

Jump Off ~Lil’ Kim

Wind It Up (Forward Wind Mix)~The Prodigy

I Remember~ Kaskade, Deadmau5

After Party~Koffee Brown