“Allright!” 60 Minute Workout & Spinning Mix

May 4, 2007 at 6:54 am Leave a comment

16-song music mix and choreographed workout includes
“In the Morning” by Junior Boys
“Out Here All Night” by Damone
“Pain” by Jimmy Eat World

1. “Center of Attention” by Guster (4:05): Warm-up and stretch.

2. “A Song for Everyone” by Fenix TX (4:05): Mix of fast spinning and climbing.

3. “In the Morning” by Junior Boys (4:40): In-seat high-tension climb w/ increasing tension every 30 secs.

4. “Remember the Name” by Fort Minor (3:45): Out-of-seat high-tension climb w/ two Power 10s.

5. “Out Here All Night” by Damone (3:20): Fast spin w/ Power 10.

6. “Bom Bom Bom” by Living Things (3:00): Fast out-of-seat climb. Charge hard, baby!

7. “Pain” by Jimmy Eat World (3:00): Sustained quick-spin. Race-pace speed and effort.

8. “Amazing” by Aerosmith (5:55): Out-of-seat high-tension climb w/ Power 20 and Power 10.

9. “Livin’ On A Prayer” by Bon Jovi (4:10): In-seat high-tension climb w/ Power 10 and Power 20.

10. “White Shadows” by Coldplay (5:25): Lung work! Sustained quick spin at race-pace speed and effort.

11. “Different” by Acceptance (4:05): In-seat high-tension climb w/ increasing tension every 30 secs.

12. “Fighter” by Christina Aguilera (4:05): Out-of-seat climb w/ standing-sprints at chorus.

13. “When I Grow Up” by Garbage (3:20): Stair climb. Dance on the toes. High knees.

14. “Angels of the Silences” by Counting Crows (3:35): Mix of fast spinning, climbing, and sprinting. Potpourri style — have some fun with this but be sure to finish with an all-out 45 sec burnout sprint.

15. “The Scientist” by Arcano (5:00): Cool-down.

16. “Chariots of Fire (Vangelis)” by Boston Pops Orchestra (3:35): Stretch.

J.R. Atwood
Power 10 Spinning

https://spinningmixes.wordpress.com

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Indoor cycling workouts and music mixes

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