Thursdays are the night that I teach spin class, and although there were only two people in class tonight (I think everyone got an early start on the 4th of July festivities!) we still had a great workout! Here is what we did:
Cycle 45
Warm Up 5 minutes
- Flat road, as time goes on, increase intensity
Pyramid 27 min
- 30 sec flat/ 30 sec rest
- 30 sec flat/ 30 sec sprint/ 30 sec rest
- 30 sec flat/ 30 sec sprint/ 30 sec seated climb/ 30 sec rest
- 30 sec flat/ 30 sec sprint/ 30 sec seated climb/ 30 sec standing climb/ 30 sec rest
- flat/ sprint/ seated climb/ standing climb/ 30 sec standing sprint/ 30 sec rest
- flat/ sprint/ seated climb/ standing climb/ standing sprint/ 30 sec standing climb/ 30 sec rest
- Then repeat going down and getting easier
Jumps 3 min
- 2 Count
- 4 Count
- 8 Count
Decline Hill 2.5 min
- Begin standing at highest level of hill level 9 (30 sec)
- Move down a level sit when needed level 8 (30 sec)
- Move down to level 7 (30 sec)
- Move down to level 6 (30 sec)
- Move down to level 5 (30 sec)
- GO RIGHT INTO SPRINTS
Sprints 3.5 min
- 15 sec sprint
- 30 sec recovery
- repeat for a total of 3 sprints
- 30 sec sprint
- 15 sec recovery
- 30 sec sprint
- 15 sec recovery
- 15 sec sprint
Last week I did our whole workout to music from Glee, and it was awesome! Lately, I have really been into the pyramids (there are some in the workout above). Don’t know why…but I LOVE them!
For dinner, I wanted something quick, fresh, and summery so I opted for delicious salads. I used spinach, Boston lettuce, celery, carrots, tomato, red onion, canned artichokes and broccoli. I topped it with the last of our roasted red pepper hummus, white wine vinegar, italian seasoning, garlic powder, salt, pepper, and my favorite condiment….sriracha! If you like spicy, then you will like sriracha…a little goes a looong way.
Brian and I are headed out for drinks later with some friends which should be a great time and good way to spend this beautiful summer night 🙂 Tomorrow, we are visiting our first potential wedding venue! I am veeery excited 🙂
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Just out of curiosity, what kind of music do you use for the pyramid portion?
Hi Michele! I really love mashups with a dance feel, but that’s just my style!! Do whatever gets you motivated and I’m sure your class will love it! 🙂
Love, LOVE the pyramid! I am a new cycling instructor and can’t wait to implement it into my workout!
YEAH! Thanks, Kisha! Have fun teaching!