{"id":281,"date":"2010-11-24T00:51:29","date_gmt":"2010-11-24T00:51:29","guid":{"rendered":"http:\/\/cookiescupcakesandcardio.com\/?p=281"},"modified":"2010-11-24T00:52:18","modified_gmt":"2010-11-24T00:52:18","slug":"spinning","status":"publish","type":"post","link":"https:\/\/cookiescupcakesandcardio.co\/?p=281","title":{"rendered":"Spinning"},"content":{"rendered":"

I have had \u00a0a 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! \u00a0Whoooo hooooo….kicking butt and taking names \ud83d\ude42<\/p>\n

Here is the new routine that I made last weekend and have been enjoying with my classes this week. \u00a0It is awesome how a couple of new moves can rejuvenate your workout, and add an extra challenge! \u00a0This routine is slightly harder than others have been.<\/p>\n

SPIN -L<\/p>\n

Duration 60 mins<\/p>\n

Warm Up<\/p>\n

Remember to keep the beat of the songs \ud83d\ude42<\/p>\n

I Need You Now – 3:07 – warm up, release tension<\/p>\n

All Night Long – 3:49 – 20s each position (seated, hover, stand)<\/p>\n

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

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

Get Through This – 2:28 – sprint, 10 sprint, 20 off<\/p>\n

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

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

Good Luck – 3:37 – 20s sprint, 10 off<\/p>\n

Dog Days are Over – 4:13 – continue from previous song, but standing!<\/p>\n

Lost Highway – 4:15 – climb in students choice of position, every minute, full turn up<\/p>\n

Summer of ’69 – 3:34 – slides with 5 second pickups in slide position<\/p>\n

Teenage Dream – 3:48 – standing jog with seated sprints @ :51-1:24, 1:55-2:27, 2:52-3:24<\/p>\n

Piece of Me – 3:32 – Hover<\/p>\n

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<\/p>\n

Cooldown and stretch<\/p>\n

Let me know what you think!<\/p>\n

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