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!  :)

22 weeks

So I'm now 22 weeks pregnant and feeling great. Some people have been asking me for a baby bump pic so here it is.

I'm also very excited to start up the new group fitness schedule at EFC next week. I will be teaching a cycling class. I will not be teaching Pilates this time. Getting more and more pregnant is making that a little harder. For those of you wondering, I will continue taking yoga/Pilates and working on my abs, but just don't feel awesome teaching the class anymore having to modify the class to certain moves. It's definitely in the best interest of those taking the class to have a non pregnant person teaching. LOL

Also, for those locals who read my blog, here is the new schedule for spring for group fitness classes. They start next Monday, January 7th! We'd love to see you there!

Pilates

Ahhhhh....stretching is so good for you!  It's funny how you think you're in pretty good shape and pretty flexible and then you go and really teach a pretty hard core Pilates class.  Not so much.  I'm still feeling the loveliness of my class on Saturday.  It feels great to stretch muscles you didn't even know you had.  Cycling was awesome too.  Of course it's easy to teach a class when you have stellar people taking the class!  Great energy and such positive attitudes!  So much fun!

Teaching Classes

This week is the first week of teaching my group fitness classes at our local gym, Egyptian Fitness Center.  So far I have only taught the lunchtime spin class.  We had a couple of people show which is fine and we all had a great workout and a great time!  I'm hoping that more will be able to join us.  If you're in the area, come and get in a quick cardio workout.  Tuesday and Thursday from 12:15-12:30.  :)

Tomorrow I have my very first morning, one hour spin class.  I'm much more nervous for this.  I have confidence in the teaching, but this class is an hour long...much different than a 30 minute spin class.  Then, I have my very first ever Pilates class after spin.  I am super duper nervous about this one because I have never done this.  I know all the moves that I need, I am just nervous that the people won't like my class!  :(  I'm so hoping that it will all go fine.

Come experience my first sessions with me!  We should have a lot of fun!

Among many other opportunities for group sessions, mine will be held at the following times:
Spin: Tuesday & Thursday 12:15-12:30
         Saturday 8:00-9:00
Pilates: Monday & Wednesday 5:30
         Saturday 9:15