15 min post spin circuit

[Jonnyspin]

I'm considering offering my students a 15 minute abs program or "mini-circuit" to extend my exercise programme after a 45+ min spin.
I have worked out 2 programmes, one just abs, and one upper body and abs circuit, which I will post here if there is any interest. I will let my students decide which they want to do.

Have any of you guys tried this?
Can you offer any advice?
I'm planning to still do my cool & (leg & trunk) stretch programme at the end of the spin, before the other exercises, for those who want to leave.

Thanks!

[SOFLGAL]

I'm intrested in the program. Would you mind posting it?

[guest]

Hi
I teach a SPIN/circut class in Gold's gym South Beach.
This is how we are doing it :
Start them on the bike (warm up 65% MHR, 4-5min) Then get them off the bikes and do upper or lower bodywith weights or even plyometric drills or obstacle drills, jumping jacks whatever you heart desires for 3-4mins then repeat the process(off and on the bike) for 50mins , end with Abs and a stretch.Their heart rate will probably skyrocket when you get them off the bike (especially if you do box jumps or some other pwer plyo move with them )so, have them take care , if they are working with heart rate monitors I have them get back to 75-80% when they get back up to ride. I usually get them down to 65% on the last song on the bike then proceed with the Abs and Stretch on the floor.
Hope that this makes sense to you .

Be creative but take care of you r student and be safe!!!!
Love
Lizzy Hoffmann
MI SPINNING

[Raindrop]

At one facility where I teach, I always have an ab section at the end of the class. So, we're on the bikes for about 40 - 50 minutes including cool down and some stretches, then they have the option of staying for some additional abs, before I finish stretching them out. I'd say at least 97% of the class stays for the abdominal/core portion.

[Jonnyspin]

Here's the abs prog (http://www.adfc76.hemscott.net/spin/Circuits%201%2015min%20abs.doc)

I've just run through it myself.
I'll post the mini-circuit later when I've tested it.

[Jonnyspin]

mini circuit (http://www.adfc76.hemscott.net/spin/Circuits%202%2015min%20upper%20body.doc)

[edit 20040222 :roll: ]

Hi Lizzy,

How can you offer a workout like the one you describe as a "Spin/circuit" training, when you should know that it is so way off a "normal" training, not to mention a training as stated in the Spinning manual? Jumping from "skyhigh" heart rates to zero? What has this to do with the Spinning-program or any other program?

[24spinngirl]

I hate to say this, at my club we have a cycle room and on room to do ab's let alone anything else by the bikes. Most room are just set up for cycle and the other room is being used at the sametime what a bummer,
I wouls loev to do a clas that is a combo cycle/weight training :D

[lizzy]

Hi Allterrain

It has nothing to do with the Energy Zones, It is a hybrid class, I am sure that you have heard of them , like Yoga/SPIN or Core/SPIN.
MDA will soon be offering theses classes as CE's.......

If you read my post correctly I said thier heartrates might skyrocket so take care......
But I am sure that we all know how to coach and care for our students and try to keep them within the parameters that you have set for your specific class, dont we?
Be safe, and lighten up life is too short.......
Lizzy Hoffmann
MI SPINNING

Hi Allterrain

It has nothing to do with the Energy Zones, It is a hybrid class, I am sure that you have heard of them , like Yoga/SPIN or Core/SPIN.
MDA will soon be offering theses classes as CE's.......

If you read my post correctly I said thier heartrates might skyrocket so take care......
But I am sure that we all know how to coach and care for our students and try to keep them within the parameters that you have set for your specific class, dont we?
Be safe, and lighten up life is too short.......
Lizzy Hoffmann
MI SPINNING

Hi Liz,

It (still) amazes me that even the slightest hint of critisism always seems to trigger the same response; the instructor knows how to coach and care for his/her students, lighten up & life is too short... bla, bla, bla..
To be honest, I'm not too impressed with the knowledge of the average JGSI, nor with any other indoor cycling instructor. The mere fact that MDA supports these "hybrid classes" is just one more sign that they are selling out to the likes of other indoor cycling programes, like Les Mills/RPM, with idiotic schemes and "funny moves". "Yoga/Spin", who cookes up these kind of combinations? I takes years and years to master the basics of yoga, and now it is put in the hands of JGSI with little to non knowledge of even the most basic principles of cycling/Spinning, let alone from something as complex as yoga. Who are we kidding? Read the entries in this forum, or the former MDA forum and see how few people understand the Spinning-program and its basics. See the advertisement of "Johnny G's New Spinning System" and explain to me why we have to get our (expensive) STAR-points when everyone can buy the "system" on TellSell. Come on Liz, you can do better than this!

[lizzy]

I am not a spokesperson for MDA the business, I my dear am a mere MI who teaches Johnny's program to the best of my ability.
If you are having problems with the way that MDA handles certain aspects of thier business then why dont you ask them?
I have been studing Yoga for 15 years I have been teaching the SPINNING program since 1996. For me Yoga is a perfect compliment to the mind and body aspect of our program.
What are you so agressive about?
Lizzy Hoffmann
MI SPINNING

[spinbomb]

Spinervals Workout of the Week

by Coach Troy Jacobson

Week Number 13

Warm up 5 minutes easy
3x30 sec 42x15 @ 30 sr (Seconds Rest = easy spin)
2 minute easy spin
Repeat following 6 times
30 sec 42x18 superspin then
15 sec easy spin
45 sec 53x15 then
30 sec easy spin
1 min easy spin
Off bike, 3 x 60 sec wall sit @ 20 sec rest
Off bike, 4 x 10 explosive vertical jumps with 20 sec rest between sets
Back on bike, 1 min spin
Repeat following 2 times
2 min 53x15 then
1 min easy spin then
2 min 53x18 then
1 min easy spin
2 min spin
3 x 30 sec 53x12 @ 30 sr
cooldown 5-10 minutes

I can see some risk getting on and off the bike. How about 1 minute of easy spin before getting on and one minute easy spin before exiting the bike? If this were a scheduled class and people knew what they were coming to experience, what would be your concerns. Just like spinning, in the hands of a psycho coach it wouldn't work well. Just like spinning, in the hands of a good coach this could be a great work out.
Right now people leave spinning and finish up with a yoga session. where is the harm in offering Spin/yoga. Of course the instructor would have to be certified in both.

[Jonnyspin]

I'm with lizzy.
What's the big deal:
I finish a spin set, cool, stretch, then give people the option of doing 15 min abs whilst they are still in the exercise frame of mind, and whilst their core muscles are still warm.

Johnnyspin - I read your first post and I'm replying to that. I've piggybacked an abs/back class to my midweek cycling class and the attendance has been awesome! Most of the riders stay and members who did not ride with us come in. It runs about 25 minutes, start with abs, move to back and conclude with stretching. Works great for us! Good luck.