Rise and Shine, Its Exercise TIME (March 18)

March 18, 2013

1.       Come and Get it

2.       Feel this moment – Runs medium hill

3.       Hands up – Climbs

4.       Alive – sprints

5.       Till the world ends -  Climbs high/low

6.       Take a walk – Climbs

7.       Higher – Run with high resistence

8.       Aint no other man – climb with push

9.       Since you been gone – sprints

10.   Drove me wild – slow climb

11.   Runaways – climb

12.   Feel again – medium hill

13.   All around the world – sprints on chorus

14.   We found love – sprints

15.   Stronger – 30on/30off with resistance -start with a 30 second push in 7.5 or 8.  Continue through the song until there is approximately 2 1/2 minutes left then go to 30 seconds on, 10 seconds off 

16.   Hard and fast – 15 on/15 off saddle surges

17.   Don’t wanna go home –Sprints (@20 seconds) Ride easy, as music builds add resistance of AT LEAST a 7.5 take to third as fast as you can, then sit down and push for @20 seconds during the fast part of the chorus.  do this 3 times. 

18.   Too Close – start at 7.5 and work up to 10 adjusting resistance every 30 seconds when you get to 10 work back down 

19.   Cool down