Strength Loops

[kszspin]

SEZ: HR 75-85%
Simple profile focusing on muscular strength and endurance while increasing intensity (HR) through resistance and/or cadence with each loop.

Warm up- HR to 65%..... 5-6 min
then.... seated flat/standing flat (continuation of w/u), alternate STF runs 20-30 sec with seated flat, do 2x to bring HR to 75% .....2-3 mins

STRENGTH LOOPS
12 min ea loop
1 st loop done at 75% HR
2nd loop " " 80% HR
3rd loop " " 85% HR

SC 2 min
JOH 4 min
STC 2 min
JOH 4 min

Playlist (I really loved this music, it flows so nice and I got a little help from some friends here)

Warm-up
Winter....Bond
Miss Frenchie King of the Soulstorm....this is a mash up of two songs

Strength Loops
You take my breath away....Sarah Brightman
There goes the fear.......Doves (thank you Frank! )
Chase the Sun....Planet Funk (thank you Dorian! )
Nothing but you (Vandit radio mix)......Paul Van Dyk
Groovy Felling (Make mine a 99)....Fluke
Jungle Fever.....DJ Congano (thank you Alex! )

Recovery/Cooldown/Stretch
Every little thing you do....Laura Pausini
Biko.....Peter Gabriel

[like2bike]

K-girl I like this SEZ ride. I have most of the songs too. Gonna put it together....Thanks!

[megale3]

Killer Kelly sounds fun I will try and giet back to you on it
M

[Julibird]

Taught it twice this week. Choosing a playlist was tricky - and I need to redo it - BUT, people thought the class flew by and had fun with it - lots of trash talk -which never happens - I guess they were loose and feeling good. I think that is a sign that I kept them below AT with the cues, which is what I set out to do. Thanks K-rocka!

Here's what I played:

Vaseline Machine Gun...Leo Kottke
Two Tone Rocka... Ursula 1000
(Every Time I Turn Around) Back in Love Again...L.T.D. (thanks Jseit)Wild, Sweet and Cool...The Crystal Method
I Want It All...Transplants (GREAT climbing vibe)
Junglefever...DJ Congano (thanks Kelly)
Closer to Me...Chab
Go It Alone... Beck
Candyman...Christina Aguilera (thanks meg - never was a CA fan either but people loved this one)
Sitting in Limbo...Jimmy Cliff

[kszspin]

Hey thanks for those tunes Juli, actually some I don't have! :shock: (yet)

Off the music fast, and off to itunes. :D

[abby_b_fit]

Hi Kelly,

could you share where you found this...

Miss Frenchie King of the Soulstorm....this is a mash up of two songs


Thanks,
---A

[abby_b_fit]

Oh, by the way what are we doing about a college fund for the little guy? :wink:

---A

[kszspin]

As old as we are, we're focusing more on retirement $$ than his college. Guess he's on his own. :wink:

As for that song....really good question there Abby. I don't know that I actually know, I think I got it from a mash up sight on the net. I'm on a different computer now than where my music is stored. I'll get back to ya.

[abby_b_fit]

Thanks Kelly, I'll keep my eyes open but on your time!!!


---A