{"id":168,"date":"2010-11-04T14:12:20","date_gmt":"2010-11-04T14:12:20","guid":{"rendered":"http:\/\/cookiescupcakesandcardio.com\/?p=168"},"modified":"2010-11-04T14:12:37","modified_gmt":"2010-11-04T14:12:37","slug":"before-dawn","status":"publish","type":"post","link":"https:\/\/cookiescupcakesandcardio.co\/?p=168","title":{"rendered":"Before Dawn"},"content":{"rendered":"

This morning at 6am, my spinning class was full!\u00a0 It is so great to see so many people coming to the gym before the sun even begins to think about rising.\u00a0 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.\u00a0 I love it!\u00a0 It also makes me hit the snooze button on my alarm when it goes off at 5:15am, one less time!\u00a0 I know I better get my ass to the gym.\u00a0 THERE ARE PEOPLE WAITING!!!! Here is the spin routine from this morning!<\/p>\n

SPIN-J<\/p>\n

Duration: 45mins<\/p>\n

Warm Up<\/p>\n

Sex is on Fire – 3:28 – 5\/10 – seated\/stand<\/p>\n

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

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.<\/p>\n

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

Snuff – 4:36 – 7\/10 – seated climb, turn tension up every 30s 1\/2 turn<\/p>\n

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.<\/p>\n

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

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<\/p>\n

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)<\/p>\n

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<\/p>\n

Just Breathe – cooldown…keep those legs spinning, gradually lower your heart rate….stretch out those muscles.<\/p>\n

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.\u00a0 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 \ud83d\ude42\u00a0 OR an even better idea would be to have people waiting at my door!\u00a0 I would definitely get up then…you probably wouldn’t come again…I’m not a pretty sight in the morning.<\/p>\n

Have a great day everybody!\u00a0 Remember to find a way to sweat today.<\/p>\n

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