“Linus and Lucy” 60 Minute Workout & Spinning Mix

July 6, 2007 at 4:07 pm 1 comment

17-song music mix and choreographed workout includes
“Runaway” by Bon Jovi
“Scream” by Michael Jackson
“Born to Run” by K-OS

1. “Face Down” by Katie Todd Band (4:00): Warm-up and stretch.

2. “Runaway” by Bon Jovi (3:50): Fast spin for 90 secs, fast out-of-seat climb for 90 secs, fast-spin till finish.

3. “Somewhere Only We Know” by Keane (4:00): 2-minute in-seat climb w/ a Power 10; 2-minute out-of-seat climb w/ a Power 10.

4. “Jerk It Out” by Caesars Palace (3:20): Fast spin — race-pace speed and effort. Go hard!

5. “You” by Switchfoot (4:15): Slow-it-down, baby. Grinding, high-tension in seat climb with increasing tension every 30 secs.

6. “Tearin’ Up My Heart” by NSync (3:30): Fast spin w/ sprints at chorus.

7. “Scream” by Michael Jackson (4:35): In-seat climb w/ increasing tension every 30 secs for first two minute w/ a Power 10. Last half of the song is out of the seat for a hard, charging climb w/ a final Power 20.

8. “I Hope I Just Didn’t Give Away the Ending” by New Radicals (6:35): Keep working the legs and lungs. Do not take the tension off from the last song. Instead, settle into your saddle and grind it out for 90 seconds. Then pop out of your seat for a standing climb w/ increasing tension every 45 secs. Dig deep to push through a Power 10 and a Power 20.

9. “All of Your Love” by Hellogoodbye (3:00): Fast spin.

10. “Bittersweet Symphony (Remix)” by Moby (3:25): Quick out-of-seat climb. Think of running on hot coals—you want your feet to touch the ground as little and as quickly as possible. High knees!

11. “Born Slippery” by Underworld (4:20): Slow, in-seat climb w/ increasing tension every 45 secs.

12. “Born to Run” by K-OS (4:45): Fast spin. Dig deep to hit it hard!

13. “Satellite” by Guster (4:30): In-seat, quad-busting, high-tension climb w/ a Power 10.

14. “Young Folks” by Peter Bjorn and John (4:38): Out-of-seat climb w/ increasing tension every 45 secs; two Power 10s, one Power 20.

15. “Get Free” by The Vines (2:10): Two-minute burnout and sprint to the finish!

16. “Hey There Delilah” by Plain White T’s (3:53): Coold-down.

17. “Angels” by Arcano (4:25): Stretch and goodbye.

J.R. Atwood
Power 10 Spinning



Entry filed under: indoor cycling/spinning workouts and music mixes. Tags: , , , , , , , , , , , , .

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Indoor cycling workouts and music mixes

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