FOR YOUTH DEVELOPMENT
FOR HEALTHY LIVING
FOR SOCIAL RESPONSIBILITY

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March 25, 2020

Hi, my cycle friends! I hope you are all doing well. Keep drinking that water, staying positive and don’t let go of your workouts. You have worked too hard to stop now. You can access the music to this Cycle routine by looking up my playlists on Spotify® My Profile name is shannonsmp and this Playlist is labeled Cycle 10. Enjoy!!

Cycle routine using a Stationary Bike made for you by instructor Shannon

  1. Warm-up (Livin on a Prayer) 4:09
  2. 0:30 at 90 RPM 0:30 at 80 RPM (I’m Not the Only One) 2:52
  3. Jumps | Up for 30 Seconds - Down for 30 Seconds (I Got You) 3:03
  4. Fast Recovery (Mr. Brightside) 3:53
  5. Seated to Standing Hill (Heartbeat Song) 3:18
  6. Up for 4 Counts - Down for 4 Counts (Scream and Shout) 4:12
  7. Recovery (Everybody Talks) 2:57
  8. Standing Hill (The Chain) 4:30
  9. Sprint Chorus 0:42, 1:40, 2:42, (The Champion) 3:11
  10. Fast Recovery (Toxic) 3:19
  11. Sprint at Chorus 0:35, 1:14, 2:35 (Jessie’s Girl) 3:14
  12. Cool-Down (Let Her Go) 4:13