Rolling Hills

• 5 To 8 minutes seated warm up (Madonna Live "Into the Grove")
• Let's start climbing
• Half seated/half standing climb moderate to heavy resistance 5 minutes (Fergilicious by Fergie)
• Downhill moderate resistance standing run 3 minutes (OkGo)
• Seat climb/transition into hill jumps 8 revolutions/finish standing climp moderate resistance used until the standing climb. (All along the Watch Tower - Hendrix and Wind it Up - Gwen Stefani)
• Downhill moderate resistance standing run 4 minutes (Kryponite - 3 Doors Down)
• Heatrate check then into another seated hill 4 minutes (NARC by Interpol)
• Standing hill run moderate resistance 3 minutes (LeDisko - Shiny Toy Guns)
• Seat climb/transition into hill jumps 8 revolutions/finish standing climp moderate resistance used until the standing climb. 8 minutes (Ring the Alarm remix by Beyonce)
• Standing hill run moderate resistance 3 minutes 4.5 minutes all out charge. (I Don't Feel Like Dancing - The Scissor Sisters)
• Cool down, heartrate with SPOON

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