The Spins: New Workout!

by Rachel on February 8, 2010

Since I started a few weeks ago, teaching has been fabulous. I just enjoy it so much — I love seeing the same faces and being the first instructor a newbie will have. I knew it was time for a new workout, so I spent the weekend working on a new playlist for tonight’s class. Although all but one of them were new when they started, they are ready to move onto a harder workout — faster songs, shorter breaks, quicker jumps. It’s so fun to think about how I am going to challenge them and keep them engaged. Last week Teri from A Foodie Stays Fit sent me her playlist, so some of these are her songs! For each song, the resistance should be set so the pace of their legs matches the beat of the song….and you can definitely use this playlist to guide any cardio workout! I’m really proud of how the intervals got my heart pumping.

Beautiful Girl Remix (I used a totally shameless remix from “DJs of Dance”) Warm-up.

Pump It (Black Eyed Peas) Quick third position on the verses, sit and spin on the chorus.

Starstruck (Lady Gaga) Because this song is pretty slow, the pace is slow and steady up a hill. Sit on the verses, slow jumps on the hill on the chorus.

Tigerlily (La Roux) Eight-count jumps on the first verse, four-count on the second, two-count on the last); sit and spin on the chorus.

Before He Cheats (Carrie Underwood) I just love doing slow, hard cardio to this song!!! It’s even more fun on a bike than it is on a StairClimber. High resistance; sit for the first minute, then out to third position, then up to second for the last minute.

Gotta Get Thru This D’n’D Radio Edit (Daniel Bedingfield) This is such a good song and could probably make for a nice sprint, but I’m using it for a low-resistance quick recovery spin.

Lights & Music (Cut Copy) This song is pretty upbeat — and so 80s! It always reminds me of Depeche Mode! — but it actually works out really well for a big hill. Sit and climb for the first 90 seconds, then out to third, then finish with another 90 seconds in the seat. This song surprised me with how hard it was!

Heartbreaker (MSTRKRFT ft. John Legend) Another nice recovery song, but spend a minute out in third position.

Canned Heat (Jamiroquai) This song was GREAT! It’s really fast, so you spend the first verse in the saddle, picking up speed. Then on the first “DANCE!” you come up to second position and, because the beat is so quick, pretty much run in place for the entire chorus. My inner thighs were burning and I was so breathless…loved it!

**Originally I had “SexyBack” here — all in third position, but with stability and no bounce on the entire bridge and chorus. After practicing, I determined it was too hard for my class right now, but I can’t wait until they are ready, because it’s so good for your lower body!

Mr. Vain Remix (Also from DJs of Dance) This is one of my favorite songs, and I love spinning to it. It’s a sequence of jumps; eight-count, then four-count, then two-count. Each sequence lasts through a chorus and a verse (the verses are rapped). By the time you get to the two-count jumps, the rhythm is just so on and it feels great! I mean I love spinning, so I’m always grooving, but I’ve done this song alone in the studio three times and I’m pretty much feeling myself every time.

Lifestyles of the Rich and Famous (Good Charlotte) I love to end on a sprint, so for this one, it’s a seated sprint. Start with a nice quick pace (70 percent), and then pick it up to 100 percent on the chorus…ease back down to 80 percent, then back to all-out. Very easy to figure out your pace when you listen to the song.

Replay (Iyaz) Nice easy recovery, spending some time out in third position.

Bubble Toes (Jack Johnson) One of my favorite songs of all time! Cool down, stretch, clean up, etc.

Making these workouts definitely requires a lot of thought, but I really love doing it. I want to make a new one for this weekend…for an 8 AM class, you definitely can set a different tone. But until then, excited to see how this goes over!

{ 1 comment… read it below or add one }

1 Teri [a foodie stays fit] February 8, 2010 at 4:29 pm

Thanks for posting this playlist. I’m trying to make a new playlist for tonight’s class and needed about 4 more songs. I’ve got them now! :) I’m glad some of mine worked for you too!
.-= Teri [a foodie stays fit]´s last blog ..Make Good Choices =-.

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