Disco Ladders

Hi guys! What a great resource for all of us. I used this today, trying out the ladders (or pyramids) that have been suggested. I work on an Air Force Base & had the flyers BEGGING for mercy.

• 1. Soul Man - James Brown - 2:41, stretch/warm up
• 2. Celebration - Kool & the Gang - 3:45, 30 second intervals. (stand 30, sit 30, increase tension on stands)
• 3 & 4: Sex Machine - James Brown - 5:17, & Give it To Me Baby, Rick James - 4:21 - ladder.
  We went through the ladder once combining these 2 songs, and at the end, did it all in a row at 15 second intervals. At each rung in the ladder, we added a level of resistance. I gave a 20 second recover thru each "rung."
  • 15 second sprint
  • 30 second seated light (their break; I had them stand at 20 seconds)
  • 30 second stand & freeze (work from the waist down)
  • 30 second climb
  • 30 second jumps (2 count)
• 5. Stayin Alive - Bee Gees - 4:49. Seated climb; add & stand on chorus (at :30, 1:20, & 2:30); after last chorus, we alternated stand & sit on the "Not going nowhere" refrain.
• 6. ABC - Jackson 5 - 2:56. 4/2 counts. Pretty short song; after 10 of each, we added more resistance.
• 7. Boogie Fever - Silvers - 3:31. Let them have a choice of 20/20 sprints (20 sprint, 20 break), or the "stop & go" I saw posted here. Stop & go is going around the room, letting 1 say stop, next say go, which gives them a chance to participate. Also gives you a great idea of where your class is, endurance wise.
• 8 & 9: Play that Funky Music - Wild Cherry - 4:53, & Funky Town - Lips Inc. - 3:57. Gave 30 sec recover between each rung, and went through the whole thing at 15 seconds after we completed it. Reversed the ladder from earlier, so we did:
  • 30 second jumps
  • 30 second climb
  • 30 second stand & freeze
  • 30 second seated
  • 15 second sprint
• 10. You Sexy Thing (I Believe in Miracles) - Hot Chocolate - 4:04, start cool down. 30 sec sit/stand intervals, light/med resistance. Throw in some upper body stretches during sit phase.
• 11. Saturday Night Fever - Bee Gees - 3:33. Cool down, stretches.

If you are unfamiliar with ladders, they work this way:

• Start with 1st position; break
• 1st position + second position; break
• 1st, 2nd, + 3rd position; break

etc...

GREAT workout - on some of the freezes, we dropped to position 3 with our backs flat, elbows tucked, and butts barely above the saddle. What a great burn!




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Added by Mandi at 9:52 PM on Friday, August 22, 2003 EDT. Add to favorites (view favorites)
(Email: amh99@excite.com)
From: Oklahoma (USA)

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