Run this Town
- United State of Pop 2009- DJ Earworm (4:45): warm up song. Low resistance. Start on a flat road (seated position), run in out in position 2, drop down and climb in position 3. Keep switching from running in 2 and climbing in 3. Back to seated flat road, end the song jogging in 2. goal of this song is to get the heart pumping, start sweating just a little….getting ready to start the class.
- Run This Town- Jay-Z (5:08)- Climb (increasing the resistance 4 times throughout the song)- the first two turns of the resistance knob is seated position and the second two are climbing in position 3
- B.O.B.- OutKast (5:04)- sprints (bursts of random times- no more than 30-40 seconds)
- Let Go- Frou Frou (4:14)- flat road (last 45 seconds stand up and run in position 2)
- The Saga Continues- Black Rob, G. Dep, Loon & P. Diddy (3:51)- climb- lots of resistance. stop a couple of times and work your leg muscles by using only your lower body- keeping your upper body completely still- hovering over the seat)
- 4 Minutes Workout Remix- Power Music workout (5:00)-pyramid sprints… 20 seconds-25s-30s-25s-20s
- dollhouse- Pricilla Renea (3:42)- seated flat road– when song picks up do jumps- then back to seated flat road
- Forever- Drake- Kanye West (5:57)- seated climb…last minute stand up and climb in position 3
- Explosive- Bond (3:11)- sprints- random times (no more than 30-40s)
- Till I collapse- Eminem (4:58)- climb in position three- last 90 seconds climb in seated position
- Russian Privjet- Basshunter (4:08) sprints
- Obsessed- Mariah Carey (3:44) climb (seated)
- Lovers in Japan. Reign of love (6;51) easy climb standing in three, with three minutes left start the cooldown
total workout time= 1 hour
Im moving on- Rascal Flatts (4:05)- cooldown
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