Level Pyramid

I teach advanced spin and they loved this class, but they were very tired when we finally fininshed. P.S. I teach at 5:30 a.m. and the class is always full so you know they are strong, dedicated spinners. The class had a very simple pattern that takes three minutes to complete:

• Seated 30 seconds
• Seated sprint 30 seconds
• 5 Jumps to
• Position 2 or standing position 30 seconds
• Standing run 30 seconds
• 5 Reverse jumps to
• Position 3 (hands on end of handle bars flat back tight abs) 30 seconds
• Position 3 go! 30 seconds

Now this is where it gets interesting, I teach in levels; 1/4 of a turn on our bikes 1 level. However spin is different for everyone, but you will get the idea.

• Begin with level 1 go through the moves listed above,
• Add 1/4 turn: level 2 repeat pattern
• Add 1/4 turn: level 3 repeat pattern
• Continue pattern through levels 4,5,6,7,8,9,10, then...
• Take 1/4 turn off level 9 repeat pattern
• Take 1/4 turn off level 8 repeat pattern
• Continue pattern through 7,6,5,4,3,2,1.

Cool down stretch and your done! My classes are for one hour, any CD with 65 minutes of music or more will do, just try to have one with alot of fast music to keep the tempo high!

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