Cycle 1

Hey Everyone!

Alright, this is my first Cycle post! I just put this ride together and tried it tonight! It went over really well. I borrowed some songs from a few other posts on here, so thanks to those of you who posted! :) Enjoy!

This is an hour class. (Well, 59.7 minutes ;) )

• Warm-up: Wind It Up (Gwen Stefani) 3:13
• Finish warm-up/then finish up alternating between sprints and standing sprints: Nothin' But a Good Time (Poison) 3:43
• Jumps: Say It Right (Nelly Furtado) 3:43
• Hill: What Goes Around (Justin Timberlake) 5:13
• Jog (take bounce out on choruses): The Sweet Escape (Gwen Stefani) 4:06
• Sprints (keep speed up the whole time, going all out on the choruses): U + Ur Hand (Pink) 3:34
• Jumps: Jump Around (House of Pain) 3:35
• Hill: (alternate between sitting and hover) Love in an Elevator (Aerosmith) 5:22
• Jog: (take bounce out on choruses): Honky Tonk Badonkadonk (Trace Adkins) 4:01
• Sprints: Shook Me All Night Long (Rockin' Times) 4:06
• Intervals: 1 minute jog, 1 minute hover, 1 minute jumps)-2x: Got to be Startin' Somethin' (Michael Jackson) 6:03
• Recovery/time trial: (let them recover from the interval. Time trial starts at around 2:15 minute mark. Then have them go all out until the end. I had them speed bag on the choruses while they were sprinting! 4:49
• Cool down/stretch: She's Like the Wind (Lumidee) 4:15
• Cool down/stretch: Come Away with Me (Nora Jones) 3:18

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