Cluster Drills 2

Total CD Time approximately. 1 hour (runs a little over select 13 or 14). The idea behind this is the songs are grouped in a theme and the drills kind of match the theme.

• OVERVIEW
• 1. Stroke It / High Intensity / 5:05 Warm up
• SWEET endurance work
• 2. Sweet Escape / Gwen Stefani / 4:07
• 3. Sweet Dreams RMX / Eurythmics / 6:12
• 4. Sweet Child O' Mine / Guns n Roses / 5:55
• ROCK rock climbing mountain
• 5. Rock On (feat. Rob Beckley) / KJ 52 / 2:56
• 6. Rock the Casbah / Clash / 4:31
• 7. Rock Steady / (80's song, not sure of artist) / 3:56
• INTERLUDE
• 8. Intro / Spur 58 / 0:45 recover
• 9. Inspector Gadget Techno RMX / DJ Mystik /3:45 increasing speed
• JUMP jump and sprint
• 10. Jump RMX / Pointer Sisters / 6:18
• 11. Jump / Van Halen / 4:02
• 12. Jump n Move (feat. Jamalski) / Brand New Heavies / 3:18
• BREATHE intervals
• 13. Breathe (into Me) / Red / 3:34
• 14. Harder to Breathe / Maroon 5 / 2:54
• 15. Breathe / Faith Hill / 4:09 cool/stretch
• DETAIL
• Warm up
• 0-1:00 Make whatever class introductions are needed
• 1:00-2:00 upper body stretches / more resistance /
• 2:00-3:00 speed up for 30 seconds then add resistance and back to cadence
• 3:00-4:00 Add resistance and take standing briefly review posture
• 4:00-5:05 Finish warm-up seated
• SWEET CLUSTER 16 minutes- 4, 3, 2, 1 Endurance work
• #2 Sweet Escape-Stand with challenging gear then sit and hold for entire song (4 minutes)
• #3 Use first minute to release/recover then Stand and gear up again-more this time then sit and hold (total time from standing to end of hold is 3 minutes) Then use a minute to release/recover. At minute 5 of song, begin your 2 minute endurance which will go into next song
• #4 First minute finishes the 2 minute endurance. Then Take a minute to recover and go final minute of endurance-much higher gear this time. Use a minute to recover then do 30/30 intervals to end of song-about two rounds
• ROCK CLUSTER-Rock Climbing mountain!! About 11.5 minutes total
• Minute segments starting at hardest standing, backing off then sit then re-build seated until standing again.
• 0-1:00 Heaviest (10 resistance) Standing
• 1:00-2:00 Back off to resistance of 9. Stay standing
• 2:00-3:00 Back off resistance to 8 then sit and hold
• 3:00-4:00 hold resistance and stand (a little break)
• 4:00-5:00 Back off resistance and sit (7)
• 5:00-6:00 Stay seated and add right (8)
• 6:00-7:00 Stay seated and add right (9)
• 7:00-8:00 Stay seated and add right (10)
• 8:00-9:00 Stand and hold
• 9:00-10:00 Add resistance, stand hold
• 10:00-11:00 Release left two turns, hold, preferably standing. Sit if needed.
• Last 30 seconds (if any left), release and sprint down! OR recover
• #8 is a 45 second recovery
• #9 Inspector Gadget: this song gradually gets faster
• 0-1:00 Stand and Run at do-able resistance
• 1:00-1:35 Sit and hold resistance, keep tempo
• 1:35-2:11 Surge!!! About 30 seconds
• 2:11-2:55 Stand and add, slow down then build with music
• 2:55 to end (3:45) sit or stand and sprint to end - 50 seconds
• JUMP CLUSTER-Jump and sprint about 14 minutes
• 0-0:30 Recover or jog it out...use a full minute if needed.
• Then do 1 minute of 16 count jumps (4?)
• Sit and sprint 30 seconds
• Recover 30 seconds
• Repeat jumps
• ...can change jumps to add and explode up for 30, sit and release and sprint for 30.
• BREATHE CLUSTER Intervals 6.5 minutes
• #13 3.5 minutes Challenging gear then sprint on refrain
• #14 Sprint for 60 seconds, recover-standing if needed 30 seconds
• Sprint for 60 seconds.
• #15 time to cool down and stretch

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