Spin-spiration

Two weeks away from my normal spin routine, that’s 4 classes that I normally teach, and I was RAWRing to go last night.

I hit up my favorite gym at home and Shazam-ed songs that I liked during class. I constantly use my iPhone and this app all over the place. If I hear a song on a TV show that I think can work, I pause it and get my phone queued up so that I don’t forget it.

So between new instructors and having a wider range of radio stations to listen to, I was really excited to have a completely brand spankin’ new playlist for my first class.

After the elevation in Colorado, I thought I’d have a bit of an edge on this work out, but in the end I was a drenched sweaty, panting pansy. This is tough, but awesome….

As the weather gets colder (other places are getting colder, right? Just say yes), get inside and find a spin class that motivates you… Or print this out and push yourself! Either way, let’s do this..

Warm-Up:
I Don’t Feel Like Dancing (4:49) Flat road, get your legs moving, and do some easy stretching during the last 2 mins

Pump It (3:33) Intervals, 20s race speed (90%) effort, 10s rest. Keep this pattern going for the whole song
Now We Found Love (4:16) 4 count jumps -standing to seated for 1min, standing to hover for 1min… repeat
Grenade (3:42) Climb, turn it up and out to position three for the chorus, don’t touch the dial and sit back down for the verses
Titanium (4:05) Rolling Hills, build up a hill until :45 HOVER, turn it back down to a flat road at 1:16-1:31 and sprint it out, build up the hill again, 2:02 Hover, turn it down and sprint at 2:32-2:48, turn tension back up to an 8/10 to hover 2:48-3:10, standing jog, sprint with high tension on 3:33-4:05
Valerie – Glee Cast Version (3:35) recover for 40s, circuit track, 20s in each position, seated, standing, position three (standing climb)
Should I Stay or Should I Go (3:09) seated climb, with surges (80-90% effort) during the choruses
Paralyzer (3:25) Standing climb, add on resistance every 30s.. by the last 30s it should be really grinding, and pushing hard to keep moving
New Year’s Day (4:19) Cadence, if you have a distance moniter, track how far you can go during this +4min song. Try and stay with a consistent pace the whole way!
Jump for My Love (4:26) Jumps! Start with seated to hover jumps, then standing to hover, then standing to seated. All 4 counts, 2 counts for choruses. Enough tension must be on to stay in control!
Harder To Breathe (2:54) Circuit climb, 25s each position, and turn it up every time you move
You Make Me Feel (3:36) Hovers and sprints. Hover :40-:58, sprint :58-1:12, Hover 1:42, sprint 2:10-2:40 2:41 Hover, 2:59-3:27 sprint
Without You (3:28) circuit sprints, seated easy climb, seated sprint 1:15-1:37, Standing Climb and add tension, at 2:25 move out to position three add more tension, position three sprint 2:41-3:12, finish the song with a low and SLOW hover
My Body (4:04) SPRINTS!! 30/60/30 Add tension before each sprint to keep from bouncing. 1:00-1:28  1:58-2:58   3:28-4:00

Cool Down
Drift Away (4:16) Cool down, keep at least a 6/10 for tension on, let your heart rate come down, go through an easy circuit.
If I Ever Lose My Faith In You (4:32) take tension completely off, stretch out!

Push yourself to add the tension on… Your hills should be built gradually but each turn should make a difference in the amount of effort. Knock out those last sprints like its the end of the race and push to the finish line!!

Its great to be back in my classes and hopefully these playlists will get you moving too. I’ll be back later this week with a boot camp routine that was seriously a butt-kicker!

Have a great Wednesday!

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