I have switched classes and now teach Tuesday nights and the class is almost like my "core revolution", but its 60 minutes of spinning, plus 10-15 minutes of ab work.
Here is how it shaped up!
Warm Up - 80-110rpms, light stretching, breathing and pedal stroke exercises.
Gimme Sympathy - Metric
Running Flats
Feel Alive - Benassi Bros.
Running Hills - moderate to steep hills, in and out of the saddle
Boom Boom 2 (mashup) -DJ's from Mars
Climb - steady cadence, heavy resistance
Coming Home - P. Diddy
Climb - still heavy resistance, changing to a quicker pace a few times for a surge of power out of the saddle
Christmas/Sarajevo - Trans-Siberian Orchestra
Recovery/Hills - about 45 -60 seconds of recovery, then onto little hills
We R Who We R - Ke$ha
Climb - in and out of the saddle, gradually increasing until you are maxed out
Bang Pop - Free Energy
Hills - faster cadence in the saddle, then out to "3" keeping the pace and gradually increasing resistance
Like a G6 - Far East Movement
Running Flats/Hills/Climb - this is the most challenging part of the ride. Start in the saddle, fast cadence, then up for a standing run, then out to "3" increase the resistance and keep it quick. Last minute is in the saddle for a sprint
Painkiller - Freestylers
Climb
Power (clean version) - Kanye West
Hills
Electric Feel - MGMT
Standing and Seated Hills - quick cadence, gradually increasing resistance
King of Pain - Police
Running Hills
New in Town - Little Boots
Seated and Standing Flat - go all out! Quick, little resistance, don't give up its only 2:45!!!!
What I Want - Daughtry
Cool Down
I Believe in Father Christmas - Greg Lake
No comments:
Post a Comment