Super Freaky AWWwwww

Warm-up

• Here Without You
• Running with resistance - Brick House
• Seated climb - Tell Me Something Good (H2) 60-80 rpm
• Standing climb - Super Freak (H3) 60-80 rpm
• Running with resistance - Lady Marmalade (H2) 60-80 rpm
• Seated climb - When I'm Gone (H2) 60-80 rpm
• Standing flat (running) - Because We Can (H2) 80-110 rpm
• Seated climb - Hindi Sad Diamonds (H2) 60-80 rpm
• Standing climb - Children of the Revolution (H3) 60-80 rpm
• Running with resistance - She Bangs (H2) 60-80 rpm
• Jumps - Stuck 80-110 rpm (H2)
• Running with resistance - Play that Funky Music (H2) 60-80 rpm
• Sprint - Bring Me to Life (no more than 110 rpm) 30 seconds MAX
• Recovery - Margaritaville
• Standing sprints/seated sprints - Ramble (no more then 30 seconds sprints)
• Seated flat - Smooth Operator 80-110 rpm (H1)
• Cool down - With Open Arms

If you have any questions please feel free to email. Also if you know of any funky music that your classes enjoy, please share... Thanks :0)

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