{"id":1387,"date":"2011-03-17T16:28:09","date_gmt":"2011-03-17T16:28:09","guid":{"rendered":"http:\/\/cookiescupcakesandcardio.com\/?p=1387"},"modified":"2011-03-17T16:28:09","modified_gmt":"2011-03-17T16:28:09","slug":"c-a-r-d-i-o-whats-that-spell","status":"publish","type":"post","link":"https:\/\/cookiescupcakesandcardio.co\/?p=1387","title":{"rendered":"C.A.R.D.I.O What’s that spell?"},"content":{"rendered":"

Here it is . . . the looooonnnngggg awaited Cardio post. \u00a0It has been way too long, but hey, I’ve been busy teaching the cardio spin classes, making new routines, and of course, baking up a storm! \u00a0 I hope you enjoy \ud83d\ude42<\/p>\n

This spin routine received positive reviews from my regulars, and I know they wouldn’t steer me wrong \ud83d\ude09<\/p>\n

Spin N<\/strong>– (Duration 60 Minutes)<\/p>\n

1. Forget You<\/strong> –\u00a0Cee Lo Green – \u00a03:43 <\/strong>Warm Up- get that body ready to get moving!<\/em><\/p>\n

2. What the Hell<\/strong> –\u00a0Avril Lavigne – \u00a03:39 <\/strong>Jumps- getting going right away today! \u00a0Seated to Standing, counts of 8, 4, 2, 1.<\/em><\/p>\n

3. Left My Heart In Tokyo<\/strong> –\u00a0Mini Viva – \u00a03:47<\/strong> Pyramid Sprint. \u00a0Starting at 1 minute on, then 45, 30, 15. Rest for 20 seconds in between sprints. <\/em><\/p>\n

4. Not Ready to Make Nice <\/strong> – Dixie Chicks – \u00a04:01<\/strong> Sitting climb\/standing climb with freeze on chorus 1:00-1:24, 2:24-2:50<\/em><\/p>\n

5. Fading Like a Flower<\/strong> – Roxette – \u00a03:51<\/strong> 30 second seated sprint\u2028, 30 second standing sprint\u2028, 30 second standing climb (8\/10), \u20281 minute standing, \u20281 minute seated climb (8\/10)<\/em><\/p>\n

6. Yeah 3X (Explicit Edit)<\/strong> –\u00a0Chris Brown –\u00a04:01<\/strong> Run. 30 seconds seated, add one tension, 30 seconds standing.<\/em><\/p>\n

7.\u00a0 Coming Home –<\/strong> Diddy Dirty Money Feat Skylar Grey – \u00a03:59<\/strong> Standing flat with a get low run (30s)<\/em><\/p>\n

8.\u00a0 Rope<\/strong> – Foo Fighters – \u00a04:19<\/strong> 1 min seated, \u20281 min hover, \u20281 minute stand (Hand pos. 3),\u2028 1 minute sitting straight up no hands on handlebars<\/p>\n

9. Born This Way<\/strong> – \u00a0Lady Gaga – 4:20<\/strong> Jumps on own<\/p>\n

10. Firework<\/strong> – Katy Perry – \u00a03:48<\/strong> Standing climb<\/p>\n

11. L.I.F.E.G.O.E.S.O.N.<\/strong> –\u00a0Noah And The Wale –\u00a03:47<\/strong> Turn up tension – every time he sings L.I.F.E.G.O.E.S.O.N.<\/p>\n

12. We R Who We R<\/strong> –\u00a0Kesha –\u00a03:25<\/strong> Hover 20 Stand 20<\/p>\n

13. Higher<\/strong> –\u00a0Taio Cruz Feat Kylie Minogue & Travie McCoy –\u00a03:23<\/strong> Open Road<\/p>\n

14. Livin’ On A Prayer<\/strong> – Bon Jovi – 4:10<\/strong> Stand and freeze\/slide when “living on a prayer” adding tension with each set.<\/p>\n

Cool down and Stretch<\/em><\/strong><\/p>\n

I hope you enjoy using this spin for your own workout!<\/p>\n

Music is so important to me when I work out. \u00a0If I have new tunes loaded up on my iPhone, I definitely find myself with an extra jump in my step. \u00a0I love to teach my spinning classes based on feeling the beat of the music. \u00a0Trying to keep up to the beat while adding tension turn, after tension turn is an awesome motivator!<\/p>\n

Do you have a favourite song to workout to?<\/em><\/strong><\/p>\n

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