I have had  a wicked week of teaching spin…..it’s Thursday night and I have already taught three classes and I have one more to go on Saturday morning!  Whoooo hooooo….kicking butt and taking names 🙂

Here is the new routine that I made last weekend and have been enjoying with my classes this week.  It is awesome how a couple of new moves can rejuvenate your workout, and add an extra challenge!  This routine is slightly harder than others have been.

SPIN -L

Duration 60 mins

Warm Up

Remember to keep the beat of the songs 🙂

I Need You Now – 3:07 – warm up, release tension

All Night Long – 3:49 – 20s each position (seated, hover, stand)

Catalyst – 5:40 – 6/10 very quick, standing, increase tension every minute and keep the cadence!

Remember When – 4:31- climb….I scratched this song off my playlist as I found it too slow. Nice song, but not for spinning.

Get Through This – 2:28 – sprint, 10 sprint, 20 off

Airplanes – 3:01 – seated flat, find a comfortable gear for a good strong road pace, increase speed every minute, last minute BREAKAWAY!

Around the World – 7:28 – Birthday drill – standing jog, high tension, when it’s your month, take a break, 30s each month

Good Luck – 3:37 – 20s sprint, 10 off

Dog Days are Over – 4:13 – continue from previous song, but standing!

Lost Highway – 4:15 – climb in students choice of position, every minute, full turn up

Summer of ’69 – 3:34 – slides with 5 second pickups in slide position

Teenage Dream – 3:48 – standing jog with seated sprints @ :51-1:24, 1:55-2:27, 2:52-3:24

Piece of Me – 3:32 – Hover

Little Lion Man – 3:28 – seated flat, find a comfortable gear for a good strong road pace, decrease speed every minute, last minute begin cooldown

Cooldown and stretch

Let me know what you think!

This morning at 6am, my spinning class was full!  It is so great to see so many people coming to the gym before the sun even begins to think about rising.  It makes it so much more exciting as an instructor as well…I can feed off the energy of the (mostly) women in my class.  I love it!  It also makes me hit the snooze button on my alarm when it goes off at 5:15am, one less time!  I know I better get my ass to the gym.  THERE ARE PEOPLE WAITING!!!! Here is the spin routine from this morning!

SPIN-J

Duration: 45mins

Warm Up

Sex is on Fire – 3:28 – 5/10 – seated/stand

Bad Romance – 4:27 – 6/10 – speed song – seated, turn up tension full turn @ :57- 1:29, 2:20- 2:50, 3:42-end

Morning After Dark – 3:54 – 7/10 – stair climbing – “dance on your toes”, keep your bum forward, chin/head up, light fingers on the bar, turn the tension up every 30s.

Ego – 3:03 – 6/10 – jumps (hover/stand) with sprints @ :40-1:12, 1:35-2:08, 2:23-end

Snuff – 4:36 – 7/10 – seated climb, turn tension up every 30s 1/2 turn

Somebody to Love – 3:33 – 8/10 – grind and climb – start standing, :40-:58 standing sprint, 1:26- 1:46 sit sprint, 2:28-2:46 stand sprint. Keep your tension at 8/10 throughout the song.

Take That – 2:47 – 7/10 – jumps between seated/hover/stand, every time song says “take that” switch position

Starstrukk- 3:23 – power sprint – sprinting tension – power sprint turn up tension 2 full turns @ :45-1:15, 1:45-2:15, 2:51-end

Hard Sun – 5:22 – 8/10 – climb – pick up pace @ 1:20 and 3:20, 2:00 and 4:00 full turn up “power ten” (countdown from 10)

Sing – 3:49 – 7/10 – hover, 1/2 turn up every 30s – every 30s put either R hand or L hand behind back (while hovering), make sure to alternate

Just Breathe – cooldown…keep those legs spinning, gradually lower your heart rate….stretch out those muscles.

Spinning or exercising is a fabulous way to start the day….I always feel so great throughout the day knowing that my workout is done, rather than feeling it looming over me all day long.  Now, if only I could have people waiting for me at the gym EVERY day…maybe I would hit the snooze button one less time every week day 🙂  OR an even better idea would be to have people waiting at my door!  I would definitely get up then…you probably wouldn’t come again…I’m not a pretty sight in the morning.

Have a great day everybody!  Remember to find a way to sweat today.

I was beginning to wonder that myself . . . yes, I’ve been busy baking, and with the pressure of a mid-week bake for my mom’s birthday, I’ve not had a focus on cardio for the blog…BUT I’VE BEEN DOING IT!!!! Thank god….all this baking requires sampling (the best part of baking…mmm).  The gym I work for PAYS me to do cardio, remember that piece from the About Me section you should have memorized?

What I will do with the cardio posts is provide you with playlists and some moves that you can do while you’re either spinning, running, or hiking.  I hope that you are able to take something from the future posts.  Remember: if a girl (me) who used to weigh as much as a small car can do it, you can drag your ass out and do it too!

Here is the first SPINNING post.

Duration – 60mins – H

Warm Up

New Divide – 4:24 – seated/stand – turn tension up @ 1:05, 2:18, 3:15

I Gotta Feeling – 4:41 – 30s seated/hover/stand, turn it up a 1/2 every time you sit

Infinity 2008 – 6:24 – 20s sprints, start @ 1:00

Gimme Sympathy – 3:45 – standing jog and standing sprint @ :45-1:00, 1:05-1:20, 2:15-2:30, 2:45-3:00

Rooster – 6:15 – seated climb – turn up tension every 45s

The Fixer – 3:00 – hover – 30s, R/L hand behind your back (alternating)

Burn It To The Ground – 3:30 – 8/10 tension, standing sprint @ :50, 1:38, 2:55

Kids – 5:25 – slides

Wannabe – 2:55 – high speed or high tension

Sound of Freedom – 4:30 – seated sprint

Shook Me All Night Long – 3:30 – ladder 1/2 turn up and stand, 1/4 down, sit down

Take a Chance – 4:04 – student choice

Dancing in the Dark – 4:03 – standing climb

Cooldown

Remember to stretch 🙂 …and towel down your sweaty parts