Cool Cycle

A refreshing themed workout for summer cycle. We need to focus on cold things during our Texas workouts! It is divided into themed blocks. Use mental imagery of running through snow drifts, cross-country skiing with varying resistance, climbing a high, snow-capped mountain, skiing down moguls, floating on a lazy river (recovery), powering a submarine, powering paddle boats, surfing, riding waves, driving a jet ski, riding waves, riding snowbikes, and running to stay warm. You get the idea. Here's a playlist, but it is a little long for an hour class. I did not get to Break the Ice or Freeze Frame, so feel free to replace or omit 8 and a half minutes:

Set the theme

• Water/Ocean/Waves sound effect (to set the stage)
• Ride Like the Wind, Christopher Cross, warm up

Winter/Cold block

• Hazy Shade of Winter, Bangles, speed intervals to stay warm
• Hot and Cold, Katy Perry, resistance intervals (go at hardest resistance you can at the pace of the music for 20, 40, 60 seconds)
• Funky Cold Medina, Tone-Loc, jumps (ski) and run

Climb a snow-capped mountain block

• Ain't No Mountain High Enough, Diana Ross, slow heavy climb
• Vertigo, U-2, faster climb to top

We reached the snow at the top!

• Let It Snow, (my version is off an aerobics Christmas CD), moguls or rolling hills
• Snow (Hey-O), Red Hot Chili Peppers, cross country ski--resistance

Cool water block

• Water Buffalo Song, Superchick, recovery or flat ride
• Smoke on the Water, Deep Purple, paddle boat with a partner who is not pulling his weight then speed up to get to shore.
• Meet Me by the River's Edge, Gaslight Anthem, jet ski, jogging
• Yellow Submarine, Beatles, heavy resistance, powering underwater
• Surfin' USA, Beach Boys, swim yourself out then surf in, repeat

Ice block

• Cold as Ice, Foreigner (an aerobics CD version at 130bpm), rolling hills
• Ice Ice Baby, Vanilla Ice, snow bike (fast climb)
• Break the Ice, Britney Spears, sliding, ice skating (run)
• Freeze Frame, J. Geils Band, jumps (could be jet ski or moguls)

Cool down, stretch

• When it Rains, Eli Young Band cool/stretch
• Sometimes When it Rains, Secret Garden mood music

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