Power Cycling (Cycling/Sculpting 1)

When I first started teaching, I used this site to develop my cycling classes. Here in Guam, we started a Cycle/Sculpt style classes. 30 minutes of both cycling and sculpting. This class brought on the idea. 8 minutes of legs and than cycling. There legs will be burning by the end. I hope you enjoy.

• God Smack-Straight Out of Line / POD-Set It Off (8:35)
  Leg weight training requiring body bar (not to heavy)
  Start the class facing each other on each side of the room.
  Set of 10 squats
  Walking lunges to the middle of class and back
  Repeat three times.
  
  Standing calf raises
  Set of 10 standing leg curls - start with the one end of the bar in your right and the other end resting on the back of left ankle. Curl the left leg back and down. Repeat on right leg.
  Repeat 2 or 3 times
• No Matter What-Def Leppard (2:53) Loosen legs up
• POD-Boom (3:08) Standing power sprints
  Medium to heavy resistance
  Safety precaution - Ensure the class understands they must slow down after sprint vice stopping. If they stop, the bike might lift up from the back with them.
• Aerosmith-Walk This Way (3:32) Push ups
  I have the class keep their elbows in, body straight up/down and bend at the hips only. Do not let them lean forward, it is unsafe. I have them do 45 second sets in each hand position 3, 2 and 1. In position 1, I have than using their triceps to push up.
• Stained-Fade (4:01) Freezes
  I only hold them for 20 seconds. Student holds the upper body in the standing position as still as possible and than rest in the standing position for 40 seconds. Repeat three more times. This burns the quads.
• Creed-Higher (5:16) Seated climb
  Focus should be on pulling up on the legs and working the hamstrings and gluts. Continue to add resistance through out the song.
• Van Halen-Jump (4:05) Jumps
• Evanescence-Bring Me to Life (3:59) Work That Butt
  I got this from turnstep.
  30 seconds in each position. Seated position 1, seated position 3, hover (position 3, butt hovering right above the seat), standing, hover, seated position 3 and seat position 1
• Heart-Barracuda (4:24)
  Seated power sprints
  Medium to heavy resistance
• REO Speedwagon-Tough Guys (3:49)
  Hover intervals
• Quiet Riot-Party All Night (3:33)
  Jogging intervals
• Scorpions-No One Like You (3:56) Stained-So Far Away (4:05)
  Cool down and stretch

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