Christmas Eve dinner. Christmas Day brunch. Boxing Day treats. New Years Eve indulgences.
Sin. Sin. Sin. Sin.
Well, at least in the Cookies, Cupcakes and Cardio world they’re called sins.
The mantra is “You have to spin to sin” here at CCC.
Here is the remedy for all of your “Oh, I shouldn’t have” holiday luxuries.
Spin-M
Duration 60mins
Haven’t Met You Yet – 4:05 – Michael Buble- warm up, light, relaxing start to the class. Add a full turn and stand up half way through.
Dancing On My Own – 4:51 – Robyn- Seat/Hover/Stand, 30 secs slow then 20 secs fast while seated. Turn tension up full turn, then hover for 30 secs slow, 30 fast, full turn up, stand 30 slow, 30 fast, full turn, seated etc.
Get Shaky – 2:56 – The Ian Carey Project-30 secs fast, 30 slow in the position of your choosing.
Lost – 4:38 – Crash Karma- 2:00 road pace, at 2:00 turn up 1/2 turn, at 2:15 standing surge for 45 secs. At 3:00 add half a turn, 3:15, standing surge! Repeat for minute 4.
Remedy – 3:25 – Little Boots- Tension sprint 20 secs turn tension high while sprinting, 10 sec recovery. Repeat.
Forever Is Over – 3:23 – The Saturdays- Regular sprint. 20 on/10 off
Rhythm Of My Heart – 4:15 – Rod Stewart- Find comfortable road pace for 2 mins. At 2 min mark, endurance sprint to the end of the song!
Giving Up The Gun – 4:46 – Vampire Weekend- Standing RUN! Get up, be quick! You can add some one handed running, some pick ups, even some LOW running.
Look For Me – 3:28 – Chipmunk Feat Talay Riley- 20 jumps, 30 second rest. Repeat.
Million Dollar Bill (Frankie Knuckles Radio Mix) – 3:16 – Whitney Houston- We’re doing the wave with this one peeps! Starting from the left, person A stands up for 20 sec, person B joins in standing, then C etc. Once the whole class is standing, A will then sit down, then 20 secs later B sits etc. Think a slow motion wave at a hockey game.
Green Eyes – 3:43 – Coldplay- Hover – Keep that butt stretched out over the seat for the duration of the song. Tension 8/10 with a full turn up at the 2 min mark.
Inside Out – 3:39 – Eve 6- Card Game! Instuctor hands out cards with tensions written on them “7/10″ or “9/10″ for example. The card that you get is the tension your bike needs to stay at the whole time! 8 count speed bursts every 45 seconds.
Somebody To Love – 3:41 – Justin Bieber- Card game again, this time switch cards with the person(s) beside you. Set you tension, and speed bursts are 16 counts this time!
Pencil Full Of Lead – 2:27 – Paolo Nutini- on you own…pick you position and tension.
Chasing Cars – 4:28 – Snow Patrol- Cooldown and stretch
My tried and true spinners who were out tonight (the ones who could teach the class themselves) said “Was that an hour? It didn’t feel like it!”
That is the greatest sign of a good playlist 
Have fun with it.
I’m off to bed as I’m teaching again tomorrow morning at 6:00am! Less than a 12 hour turn over. Whose idea was that? Wish me luck.
