Cycle fusion 12.27.16

This high intensity class had us constantly on the go last night!

  1. bike warm up (2 songs)
  2. stations: repeat exercises for 3 minutes, then move to next station
    1. TRX: 20 squats, 20 jump squats, 20 single leg squats
    2. Floor: 20 push ups, 20 upward row, 20 fly
    3. Hall: 20 v ups, 20 leg lifts, 20 bridge press
  3. bike (1 song) – tabata sprints (20 seconds on/10 seconds rest)
  4. stations: repeat exercises for 3 minutes, then move to next station
    1. TRX: 20 bicep curls, 20 chest press, 20 tricep extension
    2. Floor: 20 lunges, 20 goblet squats, 20 curtsy lunges
    3. Hall: 20 plank shoulder taps, 20 plank single leg lifts, 20 knees to elbow
  5. bike (1 song) – heavy climb
  6. stations: repeat exercises for 3 minutes, then move to next station
    1. TRX: 10 atomic push up, 10 pikes, 10 single leg burpees
    2. Floor: 20 single leg deadlift + curl, 20 squat + tricep ext, 20 runner squats
    3. Hall: 20 russian twist, 20 bicycle crunches, 20 scissor kicks
  7. Core – 2 minute plank

 

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