{"id":809,"date":"2011-01-05T04:21:10","date_gmt":"2011-01-05T04:21:10","guid":{"rendered":"http:\/\/cookiescupcakesandcardio.com\/?p=809"},"modified":"2011-01-05T04:31:02","modified_gmt":"2011-01-05T04:31:02","slug":"spin-it-off","status":"publish","type":"post","link":"https:\/\/cookiescupcakesandcardio.co\/?p=809","title":{"rendered":"Spin It Off!"},"content":{"rendered":"

Christmas Eve dinner. \u00a0Christmas Day brunch. \u00a0Boxing Day treats. \u00a0New Years Eve indulgences.<\/p>\n

Sin. Sin. Sin. Sin.<\/p>\n

Well, at least in the Cookies, Cupcakes and Cardio<\/span> world they’re called sins<\/strong>.<\/p>\n

The mantra<\/strong> is “You have to spin to sin” <\/em>here at CCC.<\/p>\n

Here is the remedy<\/strong> for all of your “Oh, I shouldn’t have”<\/em> holiday luxuries.<\/p>\n

Spin-<\/strong>M<\/p>\n

Duration 60mins<\/p>\n

Haven’t Met You Yet<\/strong> – 4:05 – Michael Buble- warm up, light, relaxing start to the class. \u00a0Add a full turn and stand up half way through.<\/p>\n

Dancing On My Own<\/strong> – 4:51 – Robyn- Seat\/Hover\/Stand, 30 secs slow then 20 secs fast while seated. \u00a0Turn tension up full turn, then hover for 30 secs slow, 30 fast, full turn up, stand 30 slow, 30 fast, full turn, seated etc.<\/p>\n

Get Shaky<\/strong> – 2:56 – The Ian Carey Project-30 secs fast, 30 slow in the position of your choosing.<\/p>\n

Lost<\/strong> – 4:38 – Crash Karma- \u00a02:00 road pace, at 2:00 turn up 1\/2 turn, at 2:15 standing surge for 45 secs. At 3:00 add half a turn, 3:15, standing surge! Repeat for minute 4.<\/p>\n

Remedy<\/strong> – 3:25 – Little Boots- Tension sprint 20 secs turn tension high while sprinting, 10 sec recovery. Repeat.<\/p>\n

Forever Is Over<\/strong> – 3:23 – The Saturdays- Regular sprint. 20 on\/10 off<\/p>\n

Rhythm Of My Heart<\/strong> – 4:15 – Rod Stewart-\u00a0Find comfortable road pace for 2 mins. At 2 min mark, endurance sprint to the end of the song!<\/p>\n

Giving Up The Gun<\/strong> \u2013 4:46 \u2013 Vampire Weekend- \u00a0Standing RUN! \u00a0Get up, be quick! \u00a0You can add some one handed running, some pick ups, even some LOW running.<\/p>\n

Look For Me<\/strong> \u2013 3:28 \u2013 Chipmunk Feat Talay Riley- \u00a020 jumps, 30 second rest. Repeat.<\/p>\n

Million Dollar Bill <\/strong>(Frankie Knuckles Radio Mix) \u2013 3:16 \u2013 Whitney Houston- We\u2019re doing the wave with this one peeps! \u00a0Starting from the left, person A stands up for 20 sec, person B joins in standing, then C etc. Once the whole class is standing, A will then sit down, then 20 secs later B sits etc. \u00a0Think a slow motion wave at a hockey game.<\/p>\n

Green Eyes<\/strong> \u2013 3:43 \u2013 Coldplay- Hover \u2013 Keep that butt stretched out over the seat for the duration of the song. \u00a0Tension 8\/10 with a full turn up at the 2 min mark.<\/p>\n

Inside Out – <\/strong>3:39 – Eve 6- \u00a0Card Game! Instuctor hands out cards with tensions written on them \u201c7\/10\u2033 or \u201c9\/10\u2033 for example. \u00a0The card that you get is the tension your bike needs to stay at the whole time! \u00a08 count speed bursts every 45 seconds.<\/p>\n

Somebody To Love<\/strong> \u2013 3:41 \u2013 Justin Bieber- Card game again, this time switch cards with the person(s) beside you. \u00a0Set you tension, and speed bursts are 16 counts this time!<\/p>\n

Pencil Full Of Lead<\/strong> \u2013 2:27 \u2013 Paolo Nutini- on you own\u2026pick you position and tension.<\/p>\n

Chasing Cars<\/strong> \u2013 4:28 \u2013 Snow Patrol- Cooldown and stretch<\/p>\n

My tried and true spinners who were out tonight (the ones who could teach the class themselves) said\u00a0\u201cWas that an hour? \u00a0It didn\u2019t feel like it!\u201d<\/em><\/p>\n

That is the greatest sign of a good playlist\u00a0\":)\" Have fun with it.<\/p>\n

I’m off to bed as I’m teaching again tomorrow morning at 6:00am! \u00a0Less than a 12 hour turn over. \u00a0Whose idea was that? \u00a0Wish me luck.<\/p>\n

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