{"id":462,"date":"2010-12-18T20:26:38","date_gmt":"2010-12-18T20:26:38","guid":{"rendered":"http:\/\/cookiescupcakesandcardio.com\/?p=462"},"modified":"2010-12-18T20:26:38","modified_gmt":"2010-12-18T20:26:38","slug":"last-spin-before-christmas","status":"publish","type":"post","link":"https:\/\/cookiescupcakesandcardio.co\/?p=462","title":{"rendered":"Last Spin Before Christmas"},"content":{"rendered":"

This morning was our last spin class before the Christmas break<\/strong>. \u00a0Woohoo? \u00a0It’s like a double edged sword<\/strong>. \u00a0It’s great to have a break from teaching, but at the same time, the season of gluttony<\/strong> is before us and like my tagline says . . . “You have to spin to sin!”<\/strong> I still have 17 more runs to fit in, so I’m not too worried about my lack of spin. \u00a0Paul and I are also about to head out for a hike this afternoon, so my cardio component for today is definitely pretty good!<\/p>\n

Here’s what we did this morning . . . one of my new favourites! \u00a0I’ve posted this playlist before, but to make up for that I have added the artist names<\/strong> in so you can actually find the songs if you’re looking for them.<\/p>\n

SPIN<\/strong> -L<\/p>\n

Duration 60 mins<\/p>\n

Warm Up<\/p>\n

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

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

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

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

Get Through This (Art of Dying) – 2:28 – sprint, 10 sprint, 20 off<\/p>\n

Airplanes (B.o.B. ft Hayley Williams) – 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 (Daft Punk)- 7:28 – Birthday drill – standing jog, high tension, when it’s your month, take a break, 30s each month<\/p>\n

Good Luck (Basement Jaxx)- 3:37 – 20s sprint, 10 off<\/p>\n

Dog Days are Over \u00a0(Florence and the Machine)- 4:13 – continue from previous song, but standing!<\/p>\n

Lost Highway \u00a0(Bon Jovi)- 4:15 – climb in students choice of position, every minute, full turn up<\/p>\n

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

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

Piece of Me (Britney Spears)- 3:32 – Hover<\/p>\n

Little Lion Man (Mumford and Sons) – 3:28 – seated flat, find a comfortable gear for a good strong road pace, decrease speed every minute, last minute begin cooldown<\/p>\n

October (Broken Bells) Cooldown and Stretch<\/p>\n

It’s a good thing I got my spin in this morning, because I have spent the last couple of hours making my Christmas Baking To Do List! \u00a0It’s a long one folks \ud83d\ude42<\/p>\n

Have a great day!<\/p>\n

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