Fall Spinning Playlist and Work Out

I have always been an active person. There are definite couch-potato benefits that I indulge; however, I cannot sit still for too long before I find myself itching for an activity. As a little girl, I took up dance and yoga, two activities that I mastered and I still enjoy. Unfortunately, my University didn’t have a strong dance program, but it did introduce me to Spinning. I instantly fell in love with this group fitness phenomenon, so much so, that I became a certified instructor and taught classes three times a week. Since leaving school I have not had the time to take up teaching again, but I still have my Spinning playlists and give myself classes whenever I get the urge to challenge myself. It’s a wonderful workout that anyone, and I mean anyone, can enjoy.

Yesterday morning, I gave myself a spinning class using a stationary bike in our fitness room and I thought I’d share my work out! If you want to use it…great! The easiest way to do the workout is make the playlist and print out the blog post. Bring it with you and fold it so it fits on the spin bike handlebars. If your gym has spin bikes, go ahead and use one if there isn’t a class scheduled. Any stationary bike with resistance will work, but spin bikes are built for the resistance and versatility. Go at your own speed and remember to have fun!

This work out is an interval work out and timed at 45 minutes. If you are a beginner, just do as much as you can! Remember that simply sitting on the bike and pedaling with minimal resistance is still a work out! (Note: the first time I did a Spin workout, I almost didn’t make it through the class—friends can attest).

Warm-Up:

-        Heads Will Roll (3:42) Yeah Yeah Yeahs

o   For your first song, just get used to the bike. Make sure there is enough resistance on your pedals. You should feel like you are pushing the pedals. On a scale of 1-10, you should be pushing at a 3 or 4. Keep your abs in, your shoulders relaxed, and your back straight. This would be a good time to make sure you have water and a towel.

-        Pour Some Sugar On Me (4:53) Def Leppard

o   Go ahead and add enough resistance on your bike so you can stand up and run. On a scale of 1-10 it should be about a 5-6. You should be able to move the pedals without them skipping. During the chorus, take it to a climb (or hand position 3). After this song you should be warmed up.

Interval 1:

-        Fat Bottomed Girls (4:16) Queen

o   Start on a flat road, sitting down, and resistance should be about a 4. I pedal to the beat of the music, so it should be pretty fast. If you haven’t already, turn up your music. It’s more fun that way. After two minutes, stand up, cut the beat in half, and run. Make sure you adjust the resistance so your feet don’t skip. If you want, start figure 8’s* when you stand.

-        Sail (4:21) Awolnation  

o   Jumps here! Take the faster beat and we are going to ladder the jumps. It’s easy to find the beat here, the beginning points it out. Start in a run and start jumps once singing starts; 8 counts up –one count equals a full pedal rotation with both right and left leg-, 8 counts down (3x); 4 and 4 (3x); 2 and 2 (6x); 1 and 1 (6x); 2 and 2 (6x); 4 and 4 (3x); 8 and 8 (6x); finish the rest of the song in a run. Make sure you use your legs, don’t cheat and pull yourself up with your hands. Land softly and with control.

-        You and I (5:07) Lady Gaga

o   Circuits here! Just like jumps, but you go: sit-run-climb-run-sit = 1 circuit. Find the beat and start when you are ready! 4 count circuits the whole song! You can do it! Rest song next!!!

-        Ain’t No Rest For the Wicked (2:56) Cage the Elephant

o   This is your rest song. You are half-way done! This doesn’t mean relax. It should still be hard. Your resistance should be between a 4-5 out of 10. If you relax too much and let your heart rate come down to resting it will be SO hard to start working again. Once you catch your breath, add resistance and stand to run. Light run.

Interval 2:

-        Radioactive (3:06) Imagine Dragons

o   Light climb here. Get lost in the music. Turn it up. Resistance between a 6 and 7. This is a good song to check form. Abs still in, shoulders still down, ass still down/back over the seat of the bike. Your hands shouldn’t be gripping the life out of the bike. No white knuckles. This is where your body starts to work. You already know how to get tired, which is what you did during the first interval. This is the time to burn fat and use those muscles. WORK.

-        Amazing (3:58) Kanye West

o   Intense climb to one of my favorite songs. You should be exhausted after this song. Resistance at an 8 or 9. (10 being, the pedals won’t move). The beat is slow; keep your abs in, hands in position 3. Keep your butt BACK over the seat. Smile. The song slows, then a new beat starts, when it does, add more resistance!! DO IT. This is hard. If you aren’t tired, you are not doing it correctly. Think about why you are spinning. Why are you at the gym? Think about it. Holiday season? New boyfriend? Old boyfriend? To eat a pizza later? You are already working out, just do it!

-        Holy Grail (5:38) Jay-Z

o   Take the first few minutes of this song to sit on a flat road and breathe. Resistance at 4-5. Breathe. Drink some water. Find the quicker beat, settle in. Flat road doesn’t mean easy song. Feel your legs working. Instead of peddling “down,” think about peddling in a circle. The rotation is a clock. Push out with your quad to “3 o’clock” and pull up with your hamstrings from “8 o’clock” to “12 o’clock.” Push pull with your muscles. Abs in and breathe. Shoulders down.

-        Roar (3:42) Katy Perry

o   When you are ready, add enough resistance to do a light run. Make sure your abs are in and your hands are light on the handlebars. This is your chance to move around the bike. Use this song and do whatever you want. If you like jumps, do more. If you like circuits, do that. If you want to sprint, do that. Take this song to work out whatever you want to work out, but make sure you are doing just that…no cheating.

-        Cherry Pie (3:21) Warrant

o   For anyone that has ever taken my spinning class before, I am notorious for using this song at the end of a class. PICKUPS. This is the last song of the workout and it is your chance to wipe out and empty your tanks. Every chorus, add the resistance and pedal as fast as you can. Resistance is important so you don’t lose control of the bike. Add it on and work!!!!!!!! There are three pick-ups in this song and the last one is doubled in length! Last chance to make the most of the work out!.

Cool Down

-        Here Comes the Sun (3:06) The Beatles

o   Slow the pedals down and when you are ready, get off the bike and stretch.  You did it!!!