Hurt so good

A favorite everytime! I have listed by moves and the suggested music. Let me know if you get the same response that I do with this work out. Enjoy.

• Warm up (Song: She's a Beauty)
• Set of 10 standing bursts (not full out sprints); Move to Position 3 at 80% resistance. Once in position, do not change resisitance. For 20 seconds, burst/pick up on the speed (keeping it just below a sprint). Take 20 seconds to recoup in standing position. Then repeat and complete 10 of them. (Song: Dirty Deeds Done Dirt Cheap and Self Esteem)
• 1-2 minute recoup (they will need it if bursts are done right)
• 3 Hills (time is up to you- I prefer to spend about 3-4 minutes on each hill)
  Hill 1- start at 75%, then 80%, then 90% (Song: Come Together)
  Hill 2- start at 80%, then 90%, then 95% (Song: Magic Carpet Ride)
  Hill 3- start at 85%, then 95%, then 100% (Song: Owner of a Lonely Heart)
• 1-2 minute recoup; flush leggs out, light resistance- fast pace
• Hill-focused climb. I encourage participants to close their eyes, they can take this hill as high/heavy as they see fit; I encourage them to feel the resistance and go off instinct. (Song: Blinded by the Light)
• 45 Second recoup
• Set of 10 standing bursts-- Same format as above. (Songs: Radar Love and Money)
• If time allows: Sprints as you head down hill (Song: Dirty White Boy)
• Cool down

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