Weekly Schedule & Last Week's Push Up Workout

Last Week's Workout
Hey, peeps! Last Tuesday's workout ended up being pretty awesome. I wasn't sure how it would turn out,
but so far the feedback has been great. The basic catalyst for the change in class format was somewhat selfish. I knew I was going to have to miss my chest workout that day, and didn't have any time to make it up. So, by combining high intensity Spin intervals, with push-ups, I figured I would get the best of both worlds!



Because we were only hopping off the bike for one minute at a time, we weren't giving our body time to recover. Our heart rates remained up and the calorie burn was consistent with what we would have done if we were just on the bike (at least that's according to my heart rate monitor).

Anyway, here's what they layout looked like. We'll plan to repeat this again next week on Tuesday. Of course, the push-up intervals are totally optional. If you choose not to do them, just spend the minute at a lower intensity, or "mini-recovery."

Push Up Pyramid Class
*Spin intervals were done at 85% MHR or 8.9-9 PRE

	Time	Interval Description		Time	Interval Description
1	10min	Warm Up	10	1min	Plyo Push Up
2	2min	Spin Interval	11	2min	Spin Interval
3	1min	Standard Push Ups	12	1min	Diamond Push Up
4	2min	Spin Interval	13	2min	Spin Interval
5	1min	Staggered Push Up	14	3min	Easy Spin/Recovery
6	2min	Spin Interval	15	1min	Dive Bomber Push Ups
7	1min	Wide Push Up	16	2min	Spin Interval
8	3min	Easy Spin/Recovery	17	1min	Standard Push Up
9	2min	Spin Interval (Intense)	18	2min	Spin Interval
			10		Done!

Playlist for the Push Up Pyramid

• Sunrise -Slaptop
• Seasons (Waiting On You) -Future Islands
• Silhouettes -Colony House
• Wolves -Digitalism
• Shark Attak -Group Love
• Fever -The Black Keys
• One Minute More -Capital Cities
• Anna Sun -Walk the Moon
• Sheila Put the Knife Down -Junior Prom
• Kathleen -Catfish & The Bottlemen
• All the Rage Back Home -Interpol
• Helena Beat -Foster the People
• Danny, Dakota & the Wishing Well -Silent Film
• All These Things That I've Done -The Killers
• Right Back At It Again -A Day to Remember
• Reunion -M83
• Song Away -Hockey
• These Days -Foo Fighters
• Beware The Dog -The Griswolds
• Reverse -SomeKindaWonderful
• Paris -Magic Man

Weekly Schedule

If you were at class today (Tuesday), then you knew it was on the schedule! Sorry for the late post here. The only other class this week is at LA Fitness on Friday. Officially starts at 5:45am, but I'll be on the bike by 5:15. See you there!