GENERAL WARM-UP
Mobilize/Activate/Get Hot
P1. 30-second Bike
P2. Active Samson
(switch)
P1. 45-second Bike
P2. Active Spiderman
(switch)
P1. 60-second Bike
P2. Down Dog to Up Dog
(switch)
WORKOUT OF THE DAY
PART 1
”WHEELIE GOOD FRIENDS”
[ALL TRACKS]
For Calories:
In 20 Minutes accumulate Max Calories on the Bike:
Minute 1: Partner 1
Minute 2: Partner 2
Score = Total Calories Accumulated
PART 2
AFTER PARTY – “MIDLINE PUMPTOWN”
Tabata “Midline” (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank
[Rest 1:00]
Tabata “PumpTown” (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
DB Curls
DB Tricep Extensions
DB Bent-Over Rows
DB Strict Press
Hold one dumbbell in both hands for all movements
Use a DB that is heavy enough to give you a trip PUUUUUUMPTOWN!!!
COOL-DOWN
2:00 – Recovery / Clean-Up / Log Scores / High Fives
Stretch (3:00)
1:00 Wrist Stretch
1:00 Forearm Smash (lacrosse ball)
1:00 Straddle Stretch
BEYOND THE 60 **
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Run
35 minutes at a recovery pace (conversational)
MOVEMENT VARIATIONS
AT HOME
In 20 Minutes accumulate Max Calories on the Bike (or any machine):
Minute 1: Partner 1
Minute 2: Partner 2 (if not partner, rest for 1:00)
Score = The number of calories accumulated in 20 minutes
EQUIPMENT FREE
In 20 Minutes accumulate Max Meters (or any machine):
Minute 1: Partner 1 Runs
Minute 2: Partner 2 Runs (if not partner, rest for 1:00)
Score = The number of meters accumulated in 20 minutes
Try to mark out the course every 25 or 50 meters.
