“Woo Doggie!” 60 Minute Workout & Spinning Mix

May 24, 2007 at 2:01 am Leave a comment

13-song music mix and choreographed workout includes
“Bom Bom Bom” by Living Things
“Children of the Sandstorm” by Darude vs Robert Miles
“Chicago” by Sufjan Stevens

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.

J.R. Atwood
Power 10 Spinning

https://spinningmixes.wordpress.com

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Indoor cycling workouts and music mixes

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