It’s Spin Awhile

This is my last week of spin before I have some vacation time, so I’ve hunted down new music to make my class really work! If you need some new workout tunes, these are some old and new favorites…. Now go out, get in a spin class, a Jingle Bell run, or hop on the elliptical! Don’t gain, just maintain during the rest of the holidays…

Warm Up:
I Want You to Want Me – Save Ferris (3:26)
Don’t Stop – Foster the People (2:56)

Workout:
DJ Us Falling in Love (3:40) Surges and Cadence: Focus on 80-90% effort for the surges, and then return to a steady, quick pace
:40-1:12, 1:44-2:16, 2:56-3:36
Enjoy the Silence (4:15) Climb
Tonight is the Night (3:10) Running Flats. Stand up, and pick up the pace for this flat run.
:48-1:04, 1:36-1:52, 2:16-3:04
Tune the Levels – Germany Mashup (4:07) Interval Ladder
10off -20sprint 10off -30sprint 10off -40sprint 10off – 30sprint 10off – 20sprint
Sunday Bloody Sunday (4:42) Climb
Blackout (3:30) Sprints
:27-:43, 1:07-1:38, 2:28-3:29
Sinnerman (4:35) Cadence. Pick a fast and a little uncomfortable pace. Hold on to that pace the whole song
On the Floor (3:51) Circuit. Rotate every 20s, adding tension every other move. Sitting, Standing, standing climb, hover.
Kiss (3:46) Cadence and then transition to the hover position for the choruses.
Kung Fu Fighting (3:35) Running Flats
:52-1:23, 1:57-2:29, 3:05-3:29
Jump That Rock (3:24) FAST Climb. Standing the whole time, stay with the pace of the song as best you can, adding every 45s.
We R Who We R (3:25) Hover and Sprints. Transition from hovering to a seated sprint
Hover: :40 Sprint: :56-1:11
Hover: 1:44 Sprint: 2:00-2:15 Stand and Jog
Last Sprint: 2:48-3:20

Cool Down:
Let’s Stay Together (3:18)
When She Loved Me (3:05)

Hope you guys get in a great workout, and then enjoy some time with your family!

Ho, ho, ho! 🙂

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Fireburning Spin

I’m really cranking it up a notch in anticipation of my Hawaiian holiday that is only a short distance away. That means that I’ve dug into my Nike Training App, downloaded a Jillian Michael’s DVD, and am seriously stacking my spin and boot camp classes.
Between Tony Horton and Jillian Michael’s… I now have their “catch phrases” on repeat in my mind.

GET SOME. BRING IT. This is EXTREME… I want to bounce a QUARTER off your BUTT.
Do I need to go to a class on how to yell weird things at my class?

I definitely like a motivational boost, but some of the phrases just make me laugh in the middle of an exercise, which apparently isn’t “extreme”. 🙂

I hope you have fun with this spin list though. My goal for the class is for everyone to keep their recovery/rest to a minimum. Do what is safe for your fitness level and health. I want people to get out of their comfort zones and get less recovery but work just as hard.

So here ya go!

Warm Up:
Dynamite (3:24)
Fireburning (4:03)

Work out
I Like the Way You Move – Outkast (3:56) Jumps/Climb: 4 counts jumps, climb from :47-1:17, 1:48-2:18, and 2:49-3:35
Only Girl in the World (3:55) Sprints and Hovers
Hover: :45-1:15 Sprint: 1:16-1:30 Hover: 2:02-2:17 Sprint: 2:17-2:32 JOG Sprint: 3:04-3:48
Walk this Way (5:18) Circuit: Climb, adding resistance every other position. Seated, Standing, Position 3 Climb, Hover
Gonna Make You Sweat (4:07) Intervals: 10s on-10s off 20s on-10s off 30s on-10s off 40s on-10s off (then back down the latter til the end)
Pump Up the Jam (5:18) Rolling Hills, build a hill for 45s, then take a quarter turn off for 15s, build again for 45s, take half turn off for 15, etc
Mr. Saxobeat (3:12) Cadence. Active recovery, and then pick a fast pace to hold for 2mins. Adding a small amount at 1min in.
Big Fat Bass (4:43) Circuit climb. Seated, Standing, Position 3 for 20s each and add tension after each full circuit
Rumour Has It (3:43) Seated/Standing Climb. Add tension, stand and push your pace on the chorus.
Hey Baby – Pit Bull (3:56) Jumps, 4 counts on versus, 2 count on chorus
My Life Would Suck Without You (3:31) Sprints 30/30/50
:40-1:08, 1:35-2:02, 2:32-3:22
Blow – Ke$ha (3:40) Sprints and Hovers
Hover: :44-1:00 Sprint: 1:00-1:16
Hover: 1:48-2:04 Sprint: 2:04-2:20
JOG
Hover: 2:44-3:00 Sprint: 3:00-3:30

Cool Down
You Make My Dreams Come True (3:07)
Virtual Insanity (3:45)

Are you kicking it up a gear getting ready for the holidays? Do you have a holiday vacation that is motivating you?

I don’t think I could ask for better motivation than Hawaii. A blissful escape from Alaska’s darkest month, and beach time? Yup, I’m ready!

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!

Pop-Tastic

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

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 🙂 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!

80s Baby!

Hi Friends! Hope you enjoyed the first post from my seester 🙂 Last time I was in DC she took me to Ted’s Bulletin and it was pretty awesome. Get the pop tarts!!

Keep your eyes out for more from Elyse… she’s my cosmopolitan girl, hitting up the big city and giving my culture starved self some fun stories.

Today was spin city! My usual Tuesday class was in for a little themed adventure…

Everyone knows these songs, and I thought it’d be fun to get some shweaty spinning on while we listened to some old schools beats 🙂

Get on that bike, rock a side pony, and DO IT!

Get On Your Feet -Gloria Estefan (3:40) Warm Up
Jump – Van Halen (4:01) Finishing warming up, stretch out, and go through each position on the bike. Sitting, standing jog, aggressive climb (position 3), and hover.

Start Me Up – Rolling Stones (3:32) Start the workout with a hill climb. Seated for the verses, standing for the chorus. Stand it up from: :50-1:15, 1:40-2:00, 2:22-2:40. Add resistance before each standing section.
Mony Mony – Billy Idol (5:00) Sprints! Recover for the first 40s, make sure you turn up the tension before each sprint… :40-1:00, 1:43-2:03, 2:55-3:16, 3:58-4:50
Jessie’s Girl – Rick Springfield (3:15) Cadence and Hovers. Focus on returning back to a strong pace after each hover! Hover from 0:46-1:13, 2:02-2:20
You Shook Me All Night Long – Ac/Dc (3:30)Circuit, move from each position on the bike every 30 seconds
Raspberry Beret – Prince (3:33) Jumps! Four counts from standing to sitting, and then switch to standing to hovers!
Ice Ice Baby – Vanilla Ice (4:10) Climb and Hover! Start heavier resistance 7.5/10 Stand up at :41s and Hover at :58-1:15, then sit back down with a half turn on resistance. Stand up at 2:04, Hover at 2:21-2:237, sit back down and add. Final hover at 3:10-3:31, finish the climb in the saddle with one last turn!
Livin’ On a Prayer – Bon Jovi (4:11) Sprints! 1:17-1:48, 2:23-2:56, 3:16-3:55
Billie Jean – Michael Jackson (4:54) Rolling Hills, start building the hill adding a half turn every 20s, at 1:26 take a half turn off and pick up your pace, then come back to regular pace and starting building another hill at 1:48, again adding every 20s. Take a half turn off at 2:48 and try to pick it up again using the momentum of less tension. One last hill starting at 3:06, add tension every 20s and take a full turn and a half off at 4:28 to come down fast!
What I Like About You – The Ramones (2:58) Jumps! Sitting to standing for the full 3 mins
Hungry Like a Wolf – Duran Duran (3:28) Last hill circuit. Turn it up every 30s.. make it a tough hill! Its your last one!
Sunglasses at Night – Voodoo Remix (3:13) Mini sprints! :45-1:02, 2:10-2:39
I’m Free – Kenny Loggins (3:47) Last set of SPRINTS and you’re done!! 1:17-1:48, 2:23-2:56 and the last sprint is a long one.. FLOOR IT, and get everything out of the tank! 3:16-3:55

Cool Down to Hungry Eyes and Sweetest Thing!

Challenge yourself and really add the tension on, sprint it hard, and keep pushing! You will torch some serious calories with these intervals!

Have a great night guys!

Spin Mojo

Last week I had a rough class. I was still sick. Still feeling rather foggy.

My class looked like they weren’t thrilled to find themselves on their bikes. They too were not looking forward to an hour of work.

I wanted to rally them. To bring their spirits up and have a great class.

But it didn’t work. Between my clogged head, some really cloudy gross Alaska weather, and their not so pumped attitudes we all had a blah day. I lost my spin mojo.

Tuesday though, I was on a mission. I needed my spin mojo back. I needed a confidence booster, to feel like my instructor glow was still going strong.

This mix brought my mojo back hard. I got that “je ne sais quoi” back 🙂

Warm Up:
Trouble Maker (3:58)
Rumour Has It (3:43)

Spider Webs(4:28) Sprints 15/30/60, get off the start line fast, have around a 7/10 resistance on where it feels like a little gravel is under your tires so that when you take off you can really push into the pedals :45-:58, 1:29-1:55, 2:36-3:44

Every Tear is a Waterfall (4:03) Rolling hills, don’t take it all off to sprint down, only take about a 1/2 turn off to come down a little of the hill. Turn it up 3 times every 20s, and then 1/2 turn for downhill.. repeat for the song

Til the World Ends (3:58) Jumps, switch between regular up/downs, with up/hovers

Edge of Glory (5:21) Climb/Sprints 30/30/60s Put your tension up to 8/10, like you’re in the middle of a hill already, then get ready to take off for sprints in between climbing, 1:04-1:34, 2:28-2:58, and 4:02-5:02

Where Them Girls At (3:15) Cadence track, focus on keeping a consistent pace, faster than your comfort zone, only maintainable for the 3 mins!

Bon Bon(3:36) Jumps

Crushcrushcrush (3:09) flat road with surges (surges are 80-90% of your max effort, sprint is all out 100%) :45-1:05, 1:45-1:59, Hover from 1:59-2:14, surge at 2:27-3:06

Fireburning(4:03) You’ve got four minute to really focus on pace. Pick something faster, not comfortable. You’ll really have to push to maintain it for the whole song

Rocketeer(3:31) Climb. Seated and out in position three climbing. Every 30s turn it a half turn. On the last minute make them big turns, make it steep and challenge yourself for the last 60s

Black Horse & a Cherry Tree (2:56) Have a little fun with this one and every time you here the “woohoo” change positions. Moving from seated, to jogging, to position three climbing. Push your pace for these intervals whatever position you are on the bike :45-1:05, 1:47-2:04, 2:31-2:50. Its an active listening/biking challenge!

Numb/Encore (3:25) Climb!! Last hill! Start out at a 7.5/10. By the end get about as close to 9.5 as you can. Its a slow slog but you’re almost done!

On The Floor(3:51) Last song, last set of sprints! Moving from regular seated, to a hover (jack up your tension) to sprints(take about half the tension you added off)
Hover at 1:22 Move down to sprint at 1:40-1:55
Hover at 2:32 Move out to sprint at 2:50-3:05
Last sprint at 3:25-3:45 ALL OUT!!

Cool Down:
I Try (2:56)
Angel (3:57)

A hard core hour of nothing but spinning. I got my mojo back.

Sweet Sweat

Sometimes you gotta go to the gym and kick your own butt. Sometimes you go to the gym and literally have to grit your teeth to finish a work out. Some days are the best work out and you leave feeling purged of all that junk that hangs over us. Other days you can walk out feeling like you just did you work out duty and that’s it.

No more work out blues I say! No more!

Whenever I’m debating the gym because I’m: tired, irritated, grumpy, lazy, busy, etc, etc I always put on my gym clothes and give myself a few more minutes to think.

“If I go to the gym now I’ll be able to watch FRIENDS…mmm I love that show. Ok I’ll go.”

“If I go to the gym now I’ll feel better, get my endorphins pumping and get more energy.’

“If I go to the gym I won’t feel like a giant booger for sitting on the couch and I will have accomplished something today!”

There are very few times when I’ve gone to the gym and regretted it. Obviously if I’m getting sick or am so overwhelmed, sometimes it’s literally not worth it. Most times though, I need the work out. I need the time to myself, the routine following, the energy and happy-factor that I get. I need that gym glow.

So if you’re in a gym rut, you need something new to encourage you, or it’s just time for a challenge, here is a work out that can be done on the elliptical, the treadmill, or the bike. You are responsible for challenging yourself! Turn up the resistance, make the incline bigger, but do what you can for your fitness.

Warm up tracks:

Get Down on It (4:57) and I’m Free (3:47)

Pon de Replay (3:33) Start your work out with a mini interval set of resistance. Try and challenge yourself to go 30 seconds at a harder resistance or incline, and then 30 seconds back to a “flat road” level.

Spider Webs (4:29) Sprint track: 15s/30s/60s  Make sure before each interval you turn up the resistance a bit more to make sure that you’re in control and safe! Sprint :45-:58, back to normal pace, sprint 1:24-1:55 and back to pace, last sprint hold on to your fast pace as long as you can from 2:36-3:44.

When I Get You Alone (3:37) This is a cadence track which just means you can set your machine to a resistance that is just above the flat road, a little bit more challenging. I think of it as having a head wind that I’m running into, or gravel under my tires. Focus on your pace the entire song, trying to keep a faster than comfortable pace. One that you would only want to maintain for a few minutes.

Hey Ya (4:11) Rolling Hills. Every 20 seconds try turning up your resistance until you’re really slogging through, working really hard to keep moving, then slowly take off resistance until you’re back on a flat road. Use momentum from your legs as you take more resistance off to build some speed. Then build it back up again one more time.

Walkin on the Moon (4:03) A hill climb the whole song! Really use every minute to build up a strong hill. Turn up your resistance every 30s and see how much you can push yourself to the top

Raise Your Glass (3:23) Sprint song! 25s/30s/45s. Sprint with a bit more resistance than a flat road. :39-1:03, 1:34-2:06, and 2:30-3:18

Cool down: Don’t Lie and Outta My Head

Hopefully this helps you get a good work out, and maybe be a good challenge? I hope so!

I’ll try to put the playlist on my Ping account with iTunes! Let me know if you have questions or are looking for something specific workout wise!