Spin class

 

3/25 Spin with Lee 

 

4/1Spin with Lee 

3 minute warmup

4 minute climb- 3 minutes seated, increase tension every minute, standing on 4th minute- followed by a standing sprint for the 5th minute

1 minute rest

Sprint/ hit- 30 second sprint/ 10 second rest times 6

1 minute rest

Climb- 4 sets of 30 seconds seated, 30 seconds standing , same tension for each set, increase tension between each set

1 minute rest

Blended set: repeat each set 4 times- increase tension with each set
15 second seated climb-45,30,15,0
15 second standing climb with butt over saddle-30,15,0,45
15 second standing climb -15,0,45,30
15 second squat climb -0,45,30,15
15 second sprint -45,30,15,0

1 minute rest

Single leg max tension spin: 1 minute each leg

3 minute cool down

 

4/15 Spin with Lee 

Easily a 500 calorie burning workout!!!!

Spin 04/15/20

Warm up 4 minutes

Stand and lean forward 20 seconds, lean back 20 seconds- 5 minutes

Add resistance and pick up speed- speed up at 45 seconds, speed up at 30 seconds, recover at 15 seconds- 4 minutes

Speed intervals- 30 seconds fast, 30 seconds recover - 5 minutes

Seated climb- 3.5 minutes

Add resistance- standing sprints 15 seconds up, 15 seconds seated- 4 minutes

Seated fast speed tempo ride- 4 minutes

Standing hill climb- moderate resistance- 3 minutes

Standing steep slow hill- 4 minutes

Sprint to end - 2 minutes

Cool down

4/20 Spin with Lee 

 

Warmup 4 minutes

Add resistance- still warmup

30 second sprints, 20 second rest- 120 rpm- 3.5 minutes

40 second sprints, 30 second rest- 120 rpm- 6.50 minutes

50 second sprints, 30 second rest- 110 rpm- 3.30 minutes

Rest- 4.02 minutes

Seated 70 rpm- 30 seconds-stand to the count of 8- go back to 70 rpm seated for 30 seconds- 4.37 minutes

Rest 1 minute - then increase every 30 seconds- 4.07 minutes

Hover 15 seconds, stand 30 seconds, sit 30 seconds- increase gear- 3.58 minutes

Stand then sit every time you hear Roxanne- 3.16 minutes

40 second sprints, 20 second rest- 120 rpm- 5.36 minutes

Cool down - 3.38 minutes

4/22 Spin with Lee 

 

4 minute warmup- 100 rpm

4 minute hills- 1 minute seated, 1 minute standing- 70 rpm

4 minute sprint jumps- 30 seconds standing, 30 seconds sitting- decrease resistance- maintain same pedaling speed-80-100 rpm

3 minute hills- increase resistance every 30 seconds- 40-60 rpm

1 minute rest-80 rpm- lower heart rate

3 minute sprint jumps- stand 30 seconds, seated 30 seconds- keep pedaling the same pace- 80-100 rpm

1 minute sprint-as hard as you can- 120 rpm

1 minute rest- 80 rpm- lower heart rate

3 minute hills- increase resistance every 30 seconds-40-60 rpm

1 minute rest- 80 rpm

2 minute sprint jumps- 30 seconds stand, 30 seconds seated- keep pedaling consistent -80-100 rpm

1 minute standing hill sprint—70 rpm

1 minute cool down

 

4/27 Spin with Lee 

Warmup 4 minutes - song “3”

 

Add resistance and stand- lean forward 20 seconds, lean back 20 seconds-5:40 minutes - song: we found love

 

Add resistance and pick up speed-go faster at each 0,15,30 and 45 second mark- repeat. - 4 minutes. Song: viva la vida- Coldplay

 

Speed intervals- 30 seconds on 30 seconds rest- 5 minutes- song: mr. vain club mix

 

Seated hill climb-3:30 minutes- song: shimmer

 

Add resistance, standing sprints- 15 seconds up, 15 seconds seated- 4:20 minutes- song: party rock anthem

 

Moderate resistance- seated fast speed tempo ride- 4 minutes. Song: good feeling

 

Add resistance- stand for hill- moderately fast tempo- 3 minutes song: me. Saxobeat

 

Add more resistance stay standing- steep slow hill, heavy resistance- 4:20 minutes- song: wonderwall

 

Lower your resistance and sprint to the end- 2 minutes. Song: halo/ walking on sunshine

 

Cool down

 

5/4 Spin with Lee 

Warmup: 5 minutes- song: no diggity

Seated climb- increase resistance every minute- song: higher- 5:17 minutes

Surge in heavy resistance- keep it in same gear- song: this girl- 3:16 minutes

Standing hill climb- increase every 1 minute-song: heat wave- 3:07 minutes

Time trial- big gear- 80 rpm- song: synthelicious- 1:44 minutes

Sprints- 30 seconds 100 rpm, 20 seconds 110 rpm and 10 seconds 120 rpm- song: you shook me all night long- 3:30 minutes

Seated- pedal to beat of music- song: all in my head- 3:31 minutes

Seated to standing sprint hill climb- alternate every 30 seconds- song: jealousy- 3:27 minutes

Hills- 1 minute small, 1 minute medium, 1 minute heavy- rest for rest of song- song: gonna love ya-3:36 minutes

Standing hill climb/ seated sprints- change with music- song: wasted love- 3:30 minutes

Cadence work- pedal to song in high resistance-80 rpm- song: the fire- 3:41 minutes

Cool down- song: shine- 5:06 minutes

© 2019 by About Face Boot Camp || About Face Total Training, LLC                                                                             

           117 Center St. Cramerton, NC 28032

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Mon- Thurs.

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4:00pm - 8:00pm

Fri:

5:00am - 10:00am

 

Sat: 

7:15am - 9:00am

Sun: 

Closed

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