Pop-Tastic

My legs have been burning this week and I can’t blame anyone but myself šŸ™‚

It’s a nice feeling to know that if I’m sore, the people who took my class must be too. Monday was an intense day of jumping, pumping, squatting and curling.. But last night wasn’t much of a break šŸ™‚ It was time to bring the heat and put the pedal to the metal.

Here’s this week’s spin-fest!

Need You Tonight (3:06) Warm up
Cooler Than You (3:33) Circuit run through, stretch

Rolling In The Deep (3:48) Climb
Pace pick-ups (standing) at 1:00-1:18,return to pace and seated, 1:55-2:30, HOVER,2:50-3:08, pace and sit, 3:08-3:48
Keeps Gettin’ Better (3:03) Jumps -four count
What the Hell (3:40) Sprints 25/25/35
:45-1:10, 1:55-2:20, 2:53-3:30
Gimme Sympathy (3:55) Circuit, change positions every 20s, quarter turn increases
E-Pro (3:28) Climb, Slow and steady, build a steep hill
I Like to Dance Climbs with Surges, choruses pick-up your speed, stay seated until the last surge
:51-1:06, 1:39-1:54, Standing Jog, 2:09-2:52
One More Time (3:51) Cadence, focus on a pace that is out of your comfort zone, maintainable for only a few minutes. Hovers: 1:35-2:15, 2:38-3:12 (sink down from a jog, so that you’re in a squat on the bike, upper body as still as possible)
DJ Got Us Falling In Love (3:40) Jumps and sprints, Jumps on the verses, choruses to sprint
:40-1:12, 1:44-2:17, 2:56-3:36
Bon, Bon (3:36) Keep those jumps coming!
Disease (3:40) Rolling Hills, build a quick hill and take only 1/2 turn off for the downhills. Downhills at 1:02, 1:50, and 3:15… sprint it out for about 10s and then return back to climb the next hill, steeper each time
Kissed It (4:37) Standing Climb… A MOUNTAIN. Stand the whole time and keep adding til you’re really pressing to get through the hill.
Hello (4:41) Cadence, with slight pick-ups at the chorus
Til the World Ends (3:58) Final Sprints, kick it into gear and finish it fast!
:53-1:23, 2:06-2:50, Jog, 3:23-3:58 (option on last sprint to hover out of the saddle for 20s sprinting then go to seated sprint)

Look After You (4:29) Cool Down, circuit run through slowing down
Curious George (3:02) Stretch it Out!

This is a pop mix that really kicked my butt.. By the 2nd to last song I was tired and ready to melt off the bike. But the final sprints are my favorite. Be tough, add the tension on and work it out.

Hope you enjoy it!

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