Work hard, easy doesn't work

This is a Cycling pattern from (pattern 11391)

Warm up: 5 to 7 minutes, I use a combination of everything; from walking to hills.

JUMPS: start counting 1,2,3 sit and up for 4,3,2,1, sit and up for 5,4,3,2,1 and until you reach to ten. Then I do it all over again starting on 3,2,1 etc... and usually when I reach to 7,6,5,4,3,2,1 I remind everybody about their posture, like keep your stomach in, chest up, shoulders depress etc.....and then I said oh!! ok let's countinue and 7,6,5,4,3,2,1 then make it harder!!!! like 8,7,6,5,4,3,2,2,2,2,2,2,2,2,2, oh oh and 1...sit down and go up for 9 etc....

HILLS: off the saddle 2 minutes
sit and run for 30 seconds
do this 2 or 3 times.

RESISTANCE at 8 in the scale from 1 - 10 do upper body
push ups on position 3
triceps on position 2
triceps and biceps on 1

JUMPS: everyone counts to 7 until the last person and that will give you a total more or less of 100 jumps.

And I always say "work hard easy doesn't work" and that helps the class to work hard.!!!

Added by Luz M at 1:33 PM on Monday, April 15, 2002 EDT. Add to favorites (view favorites)
From: El Paso, Texas (USA)
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