Cycling Bootcamp (on and off bike)

Cycling Bootcamp!

This is a little class that came with a co-worker of mine from the last gym he worked at. It has absolutely blown up at this gym and we have a waiting list to get in. I've gotten so many great ideas from everyone else, I thought it was time I contribute. Enjoy!

Keep in mind this is for very ADVANCED participants!

• Christina Aguilera (Keeps Getting Better)- 3:03 warm up
• Justin Timberlake & Madonna (Four Minutes)- 3:21 light hill, take resistance to a 5 for a minute and a half, 6 for a minute and a half
• Amy Winehouse- (Valerie)-3:39 -off the bike - tuck jumps, jumping alternating lunges, football runs, mountain climbers
• Pink (So What)-3:36 Start at a 5 and take resistance up every 30 seconds
• Akon, Tami (Frozen)-3:40 - off the bike- with light weights, squat side to side with a bicep curl, lunge with opposite hand-foot toe touches (still with weights), "run" with weights (staggered stance with arms in running position- lunge up and down and move arms up and down like you're running; 30 seconds each side and switch legs)
• Fall Out Boy- (Dance Dance)- 3:00 - 30 second sprints/30 flat x 3
• Lady Gaga (Just Dance)-3:56- 1 minute hill @ level 8/15 seconds run; 45 second hill/15 second run; 30 second hill/15 second run; 30 second hover
• Britney Spears (Ooh Ooh Baby)- 3:43 - jumps on bike @ 5, raise to 6 hold standing climb at a 7
• Black Eyed Peas (Pump It) - 3:33- off the bike - jumping jacks, jump rope, high knees, butt kicks, one leg hop side to side
• Paula DeAnda (Easy)- 3:54 - hill: 45 seconds standing @ 8, 30 seconds seated, 15 second sprint--- repeat 60 seconds standing @ 8, 30 seconds seated, 15 second sprint (I take the resistance down to a 4 for the sprints)
• Sex and the City soundtrack (Labels or Love)- 3:50 - 30 seconds seated, 30 second standing at 6; same at level 7
• Panic at the Disco (Thanks for the Memories)-3:25- 15 second sprints/15 second flat x 3 to 6 (depending on how much time you have)@ level 5
• Rihanna (Disturbia) 3:48 - run/cool down
• Polarkreis 18 (Allein Allein)- 3:58 cool down/ stretch

This play list is longer than 45 minutes, but you can substitue the last couple songs for better cool down songs. Please let me know if anything is unclear.

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