The Spotify Link Is Included below the Profile Description.
Shake Your Hips - Continue warm up, 3 position climb, on beat change, increase tension, and move position, rotate between hp 1, 2, 3
Throw it on me, finish warm up, climb harder, seated 1/2 to finish standing
BomBomBom- first Interval Set Seated surges increase gear after each one, three at HP 1, two at HP 2 and 3 at HP 3. Quick surges, getting busy quickly.
Fancy - climb, pedal strokes on beat, increase gear on chorus, finish standing
Visions of Coleco - Interval Set 2 - 30% gear seated surges, recover at 3, 20 sec surges, 10 sec to recover.
Straight to Memphis - my new fav. Jumps, 50 % tension
Mombasa - Hill repeats seated to standing climb
Barracuda - Tabata Drill - 20 sec surges, 10 sec to recover, add gear to surge, back off gear to recover.
Watusu Warrior Drums - Jump Set 16 ct, 8 ct, 4 ct 1st set med light gear, second set med heavy gear
Reload - Climb, time to get heavy, starting at 40% gear, tempo on beat and maintain cadence, as gear increases. Seated to Standing Climb
The K-Wang - Seated climb, 1st minute is recovery from previous climb. Pedal Strokes on beat, maintain tempo, gear increases every 20 - 30 seconds. Goal is to get heavy, keep cadence. Stay seated and on beat. *few 'bombs' I WOOHOO over them. :)
On Fire - Hill Repeats. Seated to standing climb, heavy at the top of each hill, sprint down back side, repeat 3X
Tribal Tabata- Tabatas. Getting busy on these, intensity higher than first Tabata. I coached seated, but, have done HP 1, 2 and 3.
Warrior's Call - recovery 1st minute, get ready to climb, Climb at HP 2-3. Increasing gear on beat and chorus.
Sandstorm - long challenge 7 1/2 minutes. Seated flat, sprints on beat change, standing climb when beat slows. repeat 3 times. at the end of the song, we stay seated and increase gear every 10 - 15 seconds
Whole Lotta Sex Machine -
Spirit and Crane - Last Jump Set Jumps 3 ways, light, med, heavy tension
Fire - End on seated sprints sprint on "Fire!"
Hall of Fame- Cool
Run Every Time - Cool and Stretch
Kale -YEAH!Kale and Strawberry Salad
In large mixing bowl, beat vinegar, mustard, honey and pepper with whisk. Beat in olive oil; blend until smooth. Add kale and shallot; toss until kale is thoroughly coated. Gently mix in strawberries. Divide evenly among 4 serving plates; top with croutons and Parmesan cheese. Serve immediately.
This is a picture of my new bike, we ordered it Friday and hope it's here before next weekend. More on this little adventure later!
My Daughter and I working out at the Track together.