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Good Morning!

I am super excited because this morning I get to teach a class back at Butler…Cycle Core.  This class is kind of a combination of the two classes I taught this summer.  A focus on the bike for cardio broken up by doing strength training for abs, butt, hips, and back.

Here is a look at what we will be doing this morning.

Warm Up (5 minutes on bike)

Sprint Pyramid (7 minutes)

  • 40 second sprint—20 seconds recovery
  • 30 second sprint—30 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 10 second sprint—50 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 30 second sprint—30 second recovery
  • 40 second sprint—20 second recovery

Abs

  • 15 controlled singles
  • 10 lower bent leg lifts (Dead bug) mod. Single leg
  • 15 upper body crunches with legs up
  • 15 clam crunches (2 counts up 2 counts down)
  • 10 hip plank raise and lower (imagine you are in a toaster)
  • switch sides
  • 35 sec hold plank
  • Repeat

Sprint Pyramid (5 minutes)

  • 30 second sprint—30 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 10 second sprint—50 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 30 second sprint—30 second recovery

Back

  • 15 Back extension with hands at temples
  • Swimmer 30 seconds
  • 15 touchdown, slow controlled
  • 10 push ups (modified or regular)
  • Repeat

Sprint Pyramid (3 minutes)

  • 40 second sprint—20 seconds recovery
  • 30 second sprint—30 second recovery
  • 40 second sprint—20 second recovery

Butt/Hips

  • 10 hip lift and lower
  • 10 hip lift and lower with R leg up
  • 10 with L leg up
  • 20 march in place with hips up
  • 15 Lie on side with knee down, hand on hip—raise and lower leg
  • 15 Bring leg back and forth
  • Switch sides
  • Repeat

Hill Climb (2 minutes)

  • Increase gear every 15 seconds

Sprint Pyramid

  • 30 second sprint—30 seconds rest
  • 20 second sprint—40 seconds rest
  • 30 second sprint—30 seconds rest

COOL DOWN

Breakfast

In order to fuel myself for this early morning class I had a bowl of Greek yogurt mixed with peanut butter, cinnamon, splenda, and a date bar.

It was creamy and satisfying but not too filling where I would have a stomach ache during class…it’s happened before and isn’t very pleasant.

Yoga Pose of the Day

This will be coming later in the day today 😉

Hope everyone has a great day, off to teach class!

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