Susie's Best Calorie Killer

• #1 Warmup - If Everybody Looked the Same (Groove Armada)
• #2 Sprint - Blinded by the Light tecno remix
  Nice and easy sprint on each chorus when the beat breaks
• #3 Sprint Standing Launch - Rebel Yell (Billy Idol)
  Pedal to tempo at the end of each VERSE stand and slow down to a complete stop .... Count on your mark, get set, go! and Launch your sprint from standing after 8 counts sit and push as hard and fast as you can untill the next verse..... turn tension up 1/4 turn....REPEAT
• #4 Climb/Jump - Sexy Back (Justin Timberlake)
• #5 8/12 and 16 second sprints MY FAVORITE DRILL - Don't Stop (JanetJackson)
  sprint 8 counts.... hold your break down and push through it for 4 counts release for 4 counts ......Sprint 8 counts REPEAT....
  then try 12 count sprints rest 4 counts sprint 12 repeat
  then try Sprint 16 rest 16
• #6 Standing Climb, make it brutally hard - Elevation (U2)
• #7 Sprint - Sun is Shining techno remix (Bob Marley)
• #8 Jumps - Jump (Madonna)
• #9 Fast Climb, seated to standing- Get Up Offa That Thang (James Brown)
• #10 Ripple Sprint - Crazy techno remix (Gnarles Barkley)
• #11 Cool Down - Morning Bound Train (Jimmy Rankin)

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