Cycle/Core Class

For the past few weeks I have been subbing for my friend at the gym.  She teaches a spin class, which is what I teach on Wednesdays, as well as a class that combines cycling (spin) and Reebok core class.  It's a pretty awesome class and a hell of a workout.  I thought I would post the routine we did the other night so others could benefit as well.  :)  If you don't have a Reebok core board, you can just do the moves on the floor, but getting a core board or something similar will really make the workout top notch.

I divided the hour into 20 minutes spin, 20 minutes core, 10 minutes spin, 10 minutes core.  Here's the details of how we broke it down.

Spin - 20 min
Warm-up @ 4 (resistance) - 2 min
Cruise (mid speed) @ 5 - 2 min
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 1 min 30 sec
*Hill*
Seated climb @ 6 - 1 min
Tall in the Saddle (back straight, abs tight) @ 7 - 1 min
Hover (butt over the seat, leaning forward on handle bars) @ 8 - 1 min
Standing climb @ 9 - 1 min
Standing climb @ 10 - 1 min
Standing climb @ 9 - 1 min
Hover @ 8 - 1 min
Tall in the Saddle @ 7 - 1 min
Seated climb @ 6 - 1 min
Recover @ 2 - 2 min to get heart rate down to switch to core

Core - 20 min (Grab some weights that are not light or heavy.  I used 8 lbs.  5 is my light and 10 or 12 is my heavy.)
Rock the board (back and forth on board to get hips moving) - 1 min
Cross body punches alternating arms - 1 min to the beat of whatever awesome music you choose
Do the above, only double punches on each side - 1 min
Front kick (one foot on board, start in lunge position and step up to kick, then going back into lunge position)  I hope that makes sense. - 10 each leg
Sumo squat to shoulder press - 10 reps
Forward lunge with bicep curl - 10 each leg
Rock the board
Plank - 30 sec
Rest - 30 sec

Plank - 30 sec
Rest - 30 sec
Lying chest press - 20 reps (lay with back on the board and knees bent with feet on the floor OR make it harder with legs in the air bent at the hips and the knees, where the bottom of your legs are parallel to the floor)  Again, I hope this makes sense.
Recover - 1 min

Side lunge with weights in front - 10 each side
Back lunge with shoulder press - 10 each leg (Start on the board and step backwards off the board and go deep into your lunge.  Come back to standing on the board.)
Plank - 30 sec
Rest - 30 sec
T Stand on board - 15 sec each side
Recover and move back to the bike.
**NOTE:  This took us about 18 min due to the actual time of getting off the bike and getting situated on the board and with the weights.  I also had a few seconds before each move to show an example of the move.**

Spin - 10 min
Cruise @ 5 - 1 min
*Jumps*
Sprint @ 4 - 45 sec
Standing climb @ 8 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 8 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 9 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 10 - 45 sec
Recover @ 2 - 1 min
Hover @ 7 - 30 sec
Hover @ 8 - 30 sec
Recover @ 2 - 1 min

Core - 10 min - For this section, I concentrated a little more on abs and stretching.
Criss Cross - 10 each leg (laying with back on core board)
Double straight leg stretch - 10 (Hands behind head and start with legs straight up towards the ceiling.  Lower legs to a challenging angle, but not letting the small of your back come off the board or floor, depending on where you are doing the stretch.)
Single straight leg stretch - 10 each side (Left leg straight and parallel to the floor, right leg with toe pointed to ceiling and hands behind the calf or knee.  Pull it toward you twice and switch legs.)
T Stand with Side Crunches - 10 each side
Pigeon Stretch - once on each leg
Cross body leg stretch - once each leg (Laying on floor, left leg flat and straight, bend right knee and bring across the body, keeping arms straight and out looking in the opposite direction of the bent leg.)

This should take about 10 minutes.  With the ab work, the slower, the better.  Concentrate on your moves and your form.  Don't rush it.

I hope y'all enjoy this routine!  :)