Christian Rock #2

• Moment Made for Worshipping (Steven Curtis Chapman) - Warm up
• Watching Over Me (FFH) - Warm up
• Cry Glory (Sonic Flood) - One-legged drills. Students keep their feet in the cages while staying centered on the bike; (4) sets of 30 seconds focusing on the right leg, 30 seconds on the left leg. Increase the resistance slightly when going back to the right leg. Finish by combining left & right focusing on pushing & pulling in smooth circles
• Fields of Grace (Big Daddy Weave) - 30 second flat, 30 second mild hill, 30 second flat, 30 second medium hill, 30 second flat, 30 second steep hill, 30 second flat. Maintain the intensity whether on a hill or flat
• Hero (Superchick) - Any hill; student choice
• Spin (Lifehouse) - Seated medium hill for 50 seconds; stand for 10 seconds, do not pedal slower & maintain same cadence throughout
• Rejoice (Audio Adrenaline) - Vertical jog; adjust the resistance to match the tempo of the song
• Let My Love Open the Door (Audio Adrenaline) - Stay standing, pick up the cadence to match the tempo of the song
• What It's Like (Downhere) - Recovery
• More Than Fine (Switchfoot) - Standing medium hill seated for 50 seconds; sit & surge for 10 seconds; repeat with more resistance
• Flying Blind (Daily Planet) - Split class into 3 groups. Each group will sprint & pull for 30 seconds while the other 2 groups work a hard working flat. 5x. Work a flat for 45 seconds & all finish with a 1 minute sprint to the end. [This drill includes the next 2 songs]
• Everything Revolves (Daily Planet)
• Understand (Jeremy Camp)
• God of Wonders (Mac Powell, Cliff & Danielle Young) - Cool down, 0-20% resistance
• Audience of One (Big Daddy Weave) - Cool down & stretch
• Spoken For (Mercy Me) - Cool down & stretch

It's been 2 years since my last posting but I wanted to thank all the people who e-mailed with the positive feedback. I've met so many wonderful people through working at our health club as well as Church. It only seems natural to bridge the gap between our faith & every day lives.

Together in Christ,
PK

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