Good Morning!

I am super excited because this morning I get to teach a class back at Butler…Cycle Core.  This class is kind of a combination of the two classes I taught this summer.  A focus on the bike for cardio broken up by doing strength training for abs, butt, hips, and back.

Here is a look at what we will be doing this morning.

Warm Up (5 minutes on bike)

Sprint Pyramid (7 minutes)

• 40 second sprint—20 seconds recovery
• 30 second sprint—30 seconds recovery
• 20 second sprint—40 seconds recovery
• 10 second sprint—50 seconds recovery
• 20 second sprint—40 seconds recovery
• 30 second sprint—30 second recovery
• 40 second sprint—20 second recovery

Abs

• 15 controlled singles
• 10 lower bent leg lifts (Dead bug) mod. Single leg
• 15 upper body crunches with legs up
• 15 clam crunches (2 counts up 2 counts down)
• 10 hip plank raise and lower (imagine you are in a toaster)
• switch sides
• 35 sec hold plank
• Repeat

Sprint Pyramid (5 minutes)

• 30 second sprint—30 seconds recovery
• 20 second sprint—40 seconds recovery
• 10 second sprint—50 seconds recovery
• 20 second sprint—40 seconds recovery
• 30 second sprint—30 second recovery

Back

• 15 Back extension with hands at temples
• Swimmer 30 seconds
• 15 touchdown, slow controlled
• 10 push ups (modified or regular)
• Repeat

Sprint Pyramid (3 minutes)

• 40 second sprint—20 seconds recovery
• 30 second sprint—30 second recovery
• 40 second sprint—20 second recovery

Butt/Hips

• 10 hip lift and lower
• 10 hip lift and lower with R leg up
• 10 with L leg up
• 20 march in place with hips up
• 15 Lie on side with knee down, hand on hip—raise and lower leg
• 15 Bring leg back and forth
• Switch sides
• Repeat

Hill Climb (2 minutes)

• Increase gear every 15 seconds

Sprint Pyramid

• 30 second sprint—30 seconds rest
• 20 second sprint—40 seconds rest
• 30 second sprint—30 seconds rest

COOL DOWN

Breakfast

In order to fuel myself for this early morning class I had a bowl of Greek yogurt mixed with peanut butter, cinnamon, splenda, and a date bar.

It was creamy and satisfying but not too filling where I would have a stomach ache during class…it’s happened before and isn’t very pleasant.

Yoga Pose of the Day

This will be coming later in the day today 😉

Hope everyone has a great day, off to teach class!

Things of Possible Interest

• Ab exercises with no crunches (fitsugar.com) 
• Healthy body image quotes from celebrities (fitsugar.com)