30 Second Spin Class

This is a Cycling pattern from www.turnstep.com. (pattern 14160)

Tell your class you are going to do a 30 second spin class and then listen for the chuckles.

Start with your warm-up of choice.

Drill #1: Go down the line and have each participant name a drill, e.g. standing climb, seated sprint, hover, jumps, slides, etc. Each participant has to remember the drill they named. Then at 30 seconds per drill, go through each one. Each time have the participant call out the tension. Repeat the sequence at least 3 times, maybe more depending on how many participants you have. With 8 participants and 3 repeats this will take 12 minutes.

Drill #2: Do 30 seconds of hard standing climb followed by 30 seconds of seated sprint and repeat this sequence 10 times. This will take 10 minutes.

Drill #3: Repeat the previous drill but switch to 30 seconds standing sprint followed by 30 seconds seated climb, 10 times. This will take 10 minutes.

Throw in some recovery between drills 1-2 and 2-3.

Finish up with a cool down period on the bike followed by more cooling down and stretching off the bike.

Have fun!

Added by Terry King at 3:46 PM on Sunday, March 7, 2004 EST. Add to favorites (view favorites)
(Email: tking@chartermi.net)
From: Duluth, Minnesota (USA)
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