Search This Blog

Tuesday, April 20, 2010

Spin Ride

Happy Tuesday!  The sun is shining and aside from the non-stop allergy headache i've been dealing with, things are good.

So I figured today would be a good day to share a Spinning ride with y'all.  This one is quite a few months old but i've been using it lately and really enjoying it.  It's a bit heavy on the jumping so I do offer  modifications if desired.  Enjoy!

Into the Groove - Madonna - 4:10
Warm up, alternating flat in the saddle with a jog with slight resistance
Telephone - Beyonce and Gaga - 3:41
Jumps - 6 count jumps at moderate resistance, get those legs working
All For You - Janet Jackson - 4:23
Seated climb, heading up our first hill, adding every minute or so
Seperate Ways - Journey - 5:26
Heavy climbing, some time in the saddle most of it out in three
Bang Bang - K'naan and Adam Levine - 3:07
Jumps - 6 count, slightly more resistance than the last round of jumps
Rehab - Rihanna - 4:55
Seated climb, focusing on form (pushing down and pulling up), doing some leg isolations
Maneater - Nelly Furtado - 4:19
Heavy climbing, finishing up the hill, ending out of the saddle
Move Your Feat - Junior Senior - 3:02
Final jumping song, 2 minutes, first minute 6 counts, second minute 4 counts, moderate resistance
Billie Jean - Michael Jackson - 4:54
Climbing, half in the saddle, half out
Pump It - Black Eyed Peas - 3:37
Speed-work, sprints, 20second, 30 second, 40 second to end, quick recovery between each
You Give Love A Bad Name - Bon Jovi - 3:44
Let's finish up this ride, hill gets heavy FAST, finish up out of the saddle
Cool down

No comments: