Saturday was not only a beautiful day in Upstate NY, but also the day that many college students graduated. Congratulations to all of the 2011 scholars! That being said, my Saturday class only had 2 participants, so I played the same profile/playlist yesterday as well.
I am hoping that the gym will take my suggestion to implement a once or twice a month "begin to spin" class to get more people involved in all of our fun. On the other hand, the spin studio where I work has been jam packed for weeks, which is always great to see.
This is sort of an "interval" profile - we do three rounds of work, with active recoveries in between. It keeps your heart rate in the 85-92% MHR through the 3 rounds, which leads to major calories burned.
Warm Up
Rolling in the Deep (downtown London remix) - Adele
Warm Up/Running/Standing Flats
Give Me Everything - Pitbull
-round 1-
Hills
The Edge of Glory - Lady GaGa
Hills - little steeper, in and out of the saddle
Adolescents - Incubus
Running Hills - during the heavy chorus burst out to "3" give it speed and more resistance
Smells Like Teen Spirit - Nirvana
Active Recovery/Running and Standing Flats
The Boxer - Kele
-round 2-
Hills - moderate resistance - half in the saddle, half standing
MoneyGrabber - Fitz & the Tantrums
Hills/Climb - seated and out to "3" for short surges of speed and power
Down and Out - Tantric
-round 3-
Active Recovery/Climb
Wind it Up - Gwen Stefani
Climb
Pumped Up Kicks - Foster the People
Running Hills
Diamond Eyes - Shinedown
Cool Down
What Do You Got? - Bon Jovi
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