After a shirt change, a chug of water and some new faces, I was ready to teach class #2 of the night!! I always find myself blushing when someone takes the time to personally thank me for a good class. It has been happening more often from some new folks and that makes me smile.
Warm Up
The Right Life - Seal
Hills
Oh My - Gin Wigmore
Running Flats - 2 minutes in the saddle, then the last minute and 40 seconds standing
Self Contro (Club Edit) - Paffendorf
Running Flats - start standing on a small hill, then back off slightly from the resistance, sit down and pedal fast (~100 rpm)
Evacuate the Dance Floor - Cascada
Jumps/Jumps on a Hill - 4 count, then 2 count for the last set
I Know You Want Me - Pitbull
Climb - super heavy in and out of the saddle. Push in the saddle for 30 seconds at a time to exhaust the muscles.
What's My Name - Rihanna
Climb - take the resistance down a bit, push at "3", then in the saddle with a surge of power for 40 seconds at time.
Love, Hate, Sex Pain - Godsmack
Running Hills - keep up a consistant cadence while piling on more and more resistance
The Good Life - Three Days Grace
Sprints - 15 seconds, 20 seconds, 20 seconds, 20 seconds. 2 out at "3", 2 seated. Heavy resistance the entire time.
Propane Nightmares - Pendullum
Recovery/Running Flats
Airplanes (Human Jive Remix) -
Hills/Climb
All of the Lights (clean version) - Kanye West
Endurance Run - keep a steady, quick cadence while making the flat road into a small hill
Eminence Front - The Who
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