I went through a bit of a pyramid phase one month – here’s another one. Starting with a light load we make our way up one side of a big hill and down the other. There’s no real break until we get to the top. As always, at the beginning I instruct my class to wind on up and find their steepest hill, then take some load off so everyone is starting at roughly the same place.
You can find this playlist on Spotify, username bec-p, playlist Twenty fifth.
Tracklist (notes following)
- Jump around – warming up with a bit of load on the wheel.
- Body movin’ – add a bit of load, we’ve got 6 tabata sprints, full speed. Each sprint is 30 sec and each rest is only 10 sec. You can either stand, sit, or alternate these sprints.
- Recess– get ready to get out of your saddle and go for a run. Add a bit more load. We want to keep to a nice steady pace, not sprinting but a nice quick jog. 2 runs, theses ones aren’t too long, the first one kicks in at 55 sec.
- Livin’ la vida loca – this is the first of 2 jump tracks. These ones are little mini jumps, just raise your butt an inch off the seat. There are 3 rounds, kicking in at the chorus at 50 secs. Raise your butt for 3 seconds, sit for three and repeat. You’ll be able to hear the change in the music. The first two rounds are a challenging length, the last round is much longer. It’ll be easy for the first couple but then the upper legs really start to work and the pain comes in. Remind your class to just lift their butts and not come away from the seat.
- Mary Jane – this track is the big jumps where we come right off the seat. Leave the load, it needs to be heavy otherwise you can’t stay on the beat. There are 3 rounds, the first one kicks in at 19 seconds, you’re up for 4 beats, down for 4, sit back down for the chorus. Remind your class to come straight up and down, not to rock from side to side.
- Turn down for what – There are 3 rounds and we’re going to try and push some speed into this load. First round has 2 standing surges, starting at 20 sec and lasting for 8 sec. The second round has 2 more but we’re going to sit and push in between (this is when is starts to hurt). The last round has 4 up/downs so grit your teeth and get through it.
- 300 violin orchestra – we’ve reached the top of the hill. Time to slow it down and grind through some big load. I split the song so there’s just around 40 sec each to sit, stand and sit. See if you can get back up to that big hill you dialed up to right at the start of the class. Towards the end of the track dial back to the previous tracks load and get ready for the next track.
- Runaway – I quite often use these surges in my classes. We’ve got 2 heavy surges coming. We start out of the saddle, pushing as hard as we can into the load then we drop into the seat and keep pushing. Tell your class that it’s good to build the momentum when they’re up as it will help when they sit. The first surge is at 50 sec – push out of the saddle for 16 seconds then sit for the push, you’ll hear the change in the music.
- Womaniser – the only Britney track I’ve ever used. We’re back to jumps so leave the load where it is. 3 rounds, jumps in the chorus and they’re fast – we’ve only got time to go 2 up/2 down.
- This is what you came for – time to take off some load. Back to little mini jumps, just raise your butt an inch off the seat. There are 3 rounds, kicking in at the chorus at 46 secs. Raise your butt for 2 seconds, sit for 2 and repeat. You’ll be able to hear the change in the music. All 3 rounds are the same length. Remind your class to just lift their butts and not come away from the seat.
- Nobody to love – take a bit more load off and get ready for the last 2 runs. We want to keep to a nice steady pace, not sprinting but a nice quick jog. 2 runs, theses ones are easy, just 60 sec each.
- Children – and finishing off with some more tabata sprints. Try and stand for all of these. 20 sec sprints, 10 sec rest x 6.
Done! Finish off with a couple of cool down tracks, I used Hotline Bling and Ocean Drive for this playlist.