Sweat it Out Saturday

Exercise

Hey hey everyone!

  I didn't get to write a post yesterday but I'll fill you in on what I did. Yesterday I didn't do much because my calves were KILLING me from my stair workout on Thursday. The stairs always beat me up but this time my calves were real sore the day after. I could actual feel it setting in during the day Thursday. Friday I always teach a 40 minute Full Body class. The first half of it consists of cardio and the second half is muscle. We have plenty of props to use for muscle but I gave the class the choice to pick what prop they would like to use. They chose free weights and we ending muscle with abs and lower back work. It is really hard to try and fit everything in within a 40 minute time period but somehow I manage to do it! At least twenty people were in my class and they were a lot of fun to teach.

  Today, I taught half of a 90 minute indoor cycling class. It was intense! I was DRENCHED in sweat at the end of it. One of the instructors, Ryan, taught the first 45 minutes and I finished the last. My half consisted of wide variety of drills such as:

• 2 song hill
• Quarter turn up in resistance every 30 seconds
• The last 1-2 minutes bump left once (everyone is standing at this point) and have them sit for 15 seconds then back up out of the saddle (3 rounds)
• 1 song bunny hills (3 bumps up & 1 bump back every 30 seconds)
• 6 rounds of:
• 30 seconds of moderate resistance
• 30 seconds of speed
• 30 seconds of heavy resistance
• 30 second active recovery
• Sprint ladder
• 15-30-45-60-45-30-15 with 30 seconds recovery for each
• 30 seconds of their choice with 15 seconds recovery for 5-6 rounds

 It didn't go in this exact order but these were the drills I used. By the end of it everyone was pumped up and ready to give everything they had left. I loved motivating them and seeing everyone work SO hard! Many people left the 90 minute ride drenched. It is so satisfying to see and hear people say that it was an awesome workout. A lot of the patrons comes to my Monday cycling as well. They just can't get enough of me :-p ha ha!

  Today has so far been a great day :) Get a workout in today or sometime tomorrow! 

  Just remember if something is holding you back, let it go. It's time to get comfortable with being uncomfortable. I always tell my classes that you grow stronger, get faster, and better when you step outside your comfort zone. It is up to YOU to push yourself beyond your limits. I truly believe it is 90% mental. Now go get em!