We are going to change things up a little bit in this spinning workout. The entire routine will be set to songs instead of timed intervals. Each song will have it’s own mini-routine that you will ride. Since this class is in the morning we want to do something that is fun, and that will wake you up so you can have the best workout possible. Also, the lights will be out, and we will have multicolored lights and touches going during class.
1) Hell on Heels by Pistol Annies
2) Tornado by Little Big Town
- Start with 3 turns resistance.
- Seated 3/4 speed to first chorus.
- Increase resistance 1 turn after 1st chorus.
- Standing 3/4 speed to second chorus.
- Standing sprint after second chorus to end of song.
3) Applause by Lady Gaga
- Rest until first chorus.
- Seated sprint from 1st to 2nd chorus.
- 3/4 speed seated from 2nd to 3rd chorus.
- Seated sprint from 3rd chorus to end of song.
4) Rest of My Life by Usher and Ludacris
- Put resistance on 3.
- 1/2 hover and sprint during chorus/techno music
- hover and rest during verses
5) I Like How It Feels by Enrique Iglesias and Pitbull
- Rest to 1st chorus.
- Start with resistance on 3.
- Rest during verses.
- 1st chorus – Standing sprint.
- 2nd chorus – Standing sprint, increase resistance to 4
- 3rd chorus – Standing sprint, increase resistance to 5, spint to end of song
6) I’ll Follow You Down by Shinedown
- Rest to 1st chorus
- Start with resistance on 3.
- Rest during verses.
- 1st chorus – hover and sprint
- 2nd chorus – isolation
- 3rd chorus – 1/2 hover and sprint to end of song
7) My Kinda Night by Luke Bryan
- Rest 1st minute of song.
- Isolation with 3 resistance for 2nd minute.
- Seated sprint with no resistance for 3rd minute.
8) No Church in the Wild by Kanye West
- Start with 3 resistance.
- Standing hill for entire song.
- Increase resistance 1 turn at each chorus.
9) As Long As You Love Me by Justin Beiber
- Rest to 1st chorus.
- Hover with 3 resistance to 2nd chorus.
- 1/2 hover with 4 resistance after 2nd chorus to end of song.
10) Better Dig Two by The Band Perry
- Rest to 1st chorus.
- Start with resistance on 4.
- Seated 3/4 speed during verses.
- Standing sprint during chorus’.
11) Rockstar 101 by Rhianna
- Standing hill with 4 resistance to 1st chorus.
- Standing hill with 5 resistance to 2nd chorus
- Standing hill with max resistance after 2nd chorus to end of song.
12) Guardian by Alanis Morissette
- Seated with no resistance during verses.
- Seated sprint with no resistance during chorus’.
13) Right Here, Right How by Fatboy Slim
- Rest 1 minute.
- Standing sprint with 4 resistance 2nd minute.
- Rest 3rd minute.
- Hover with 4 resistance for 3rd minute.
- Rest 4th minute
- 1/2 hover sprint with 4 resistance for 5th minute.
- Rest to end of song.
14) Roar by Katy Perry
- Seated sprint with 4 resistance to 1st chorus.
- Standing sprint with 4 resistance to 2nd chorus.
- Standing sprint with 5 resistance to end of song.
15) Soldier by Gavin DeGraw
- Cool down and see you next time.
Let us know your feedback after this workout on our facebook page. What did you like? What didn’t you like? …..