This morning was our last spin class before the Christmas break. Woohoo? It’s like a double edged sword. It’s great to have a break from teaching, but at the same time, the season of gluttony is before us and like my tagline says . . . “You have to spin to sin!” I still have 17 more runs to fit in, so I’m not too worried about my lack of spin. Paul and I are also about to head out for a hike this afternoon, so my cardio component for today is definitely pretty good!
Here’s what we did this morning . . . one of my new favourites! I’ve posted this playlist before, but to make up for that I have added the artist names in so you can actually find the songs if you’re looking for them.
SPIN -L
Duration 60 mins
Warm Up
Remember to keep the beat of the songs 🙂
I Need You Now (Agnes) – 3:07 – warm up, release tension
All Night Long (Alexandra Burke ft Pitbull)- 3:49 – 20s each position (seated, hover, stand)
Catalyst (Linkin Park) – 5:40 – 6/10 very quick, standing, increase tension every minute and keep the cadence!
Get Through This (Art of Dying) – 2:28 – sprint, 10 sprint, 20 off
Airplanes (B.o.B. ft Hayley Williams) – 3:01 – seated flat, find a comfortable gear for a good strong road pace, increase speed every minute, last minute BREAKAWAY!
Around the World (Daft Punk)- 7:28 – Birthday drill – standing jog, high tension, when it’s your month, take a break, 30s each month
Good Luck (Basement Jaxx)- 3:37 – 20s sprint, 10 off
Dog Days are Over (Florence and the Machine)- 4:13 – continue from previous song, but standing!
Lost Highway (Bon Jovi)- 4:15 – climb in students choice of position, every minute, full turn up
Summer of ’69 (Bryan Adams) – 3:34 – slides with 5 second pickups in slide position
Teenage Dream (Katy Perry)- 3:48 – standing jog with seated sprints @ :51-1:24, 1:55-2:27, 2:52-3:24
Piece of Me (Britney Spears)- 3:32 – Hover
Little Lion Man (Mumford and Sons) – 3:28 – seated flat, find a comfortable gear for a good strong road pace, decrease speed every minute, last minute begin cooldown
October (Broken Bells) Cooldown and Stretch
It’s a good thing I got my spin in this morning, because I have spent the last couple of hours making my Christmas Baking To Do List! It’s a long one folks 🙂
Have a great day!
