“Woo Doggie!” 60 Minute Workout & Spinning Mix

1. “How Good Can It Be” by The 88 (3:50): Warm-up and stretch.

2. “I Still Remember” by Bloc Party (4:20): Mix of spinning and climbing.

3. “Jump” by Madonna (4:00): In-seat climb w/ sprints at chorus.

4. “Bom Bom Bom” by Living Things (3:00): Out-of-seat high-tension climb w/ a Power 10 and a Power 20.

5. “Children of the Sandstorm” by Darude vs Robert Miles (6:45): Sustained high-speed spin at near-max heartrate and effort. Sometimes the hardest workout is the simplest. This hard-charge will strengthen your legs, lungs, and mind. It is tough to stay focused for so long.

6. “Mama’s Room” by Under the Influence of Giants (3:55): Out-of-seat climb w/ increasing tension every 30 secs.

7. “In the Morning” by Junior Boys (4:40): In-seat high-tension climb. Settle back into your saddle and pound on those pedals.

8. “Not Gonna Get Us” by T.A.T.U. (4:25): Mix of spinning and climbing over rolling hills.

9. “Chicago” by Sufjan Stevens (6:05): High-tension in-seat climb for first minute. Pop-out and do a standing climb for the remainder of the song. Throw-in a Power 10 and Power 20.

10. “Pearl’s Girl” by Underworld (9:35): Sustained high-speed spin at near-max heartrate and effort. This is the meat of the workout–hit it hard!

11. “Mother We Just Can’t Get Enough” by New Radicals (5:45): Slow, high-tension, quad-busting climb. Again, sprinkle this with a Power 10 and a Power 20.

12. “Best of You” by Foo Fighters (4:15): Sprints at chorus w/ 45 sec burnout to the end.

13. “Forrest Gump Suite” by Alan Silvestri (8:45): One of my favorite “the end” songs. Cool-down and stretch.

Happy Spinning,
J.R. Atwood