“Weebly Script” 60 Minute Workout & Spinning Mix

November 13, 2007 at 6:59 am Leave a comment

18-song music mix and choreographed workout includes
“Talk to Me” by MINK
“Kernkraft 400” by Zombie Nation
“Out of Control (State of Emotion)” by Kenna

1. “Gone” by Matt Nathanson (3:30): Warm-up and stretch

2. “Talk to Me” by MINK (3:25): Let’s get those legs moving early today! Fast spin w/ increasing tension every 15-30 seconds. After 45 seconds, stand-up for an out-of-seat climb. Charge hard — just shy of a sprint.

3. “Kernkraft 400 (Sport Chant Stadium Remix)” by Zombie Nation (5:30): Slow, steady grind and climb. Start with lots of tension on the bike. Stay in your seat for a quad-busting push uphill. There should be so much tension on your bike that your butt wants pop-up — do not obey the pain! Stay seated for the first 90 seconds and grind it out. When the “chanting” starts (right around the two minute mark), stand-up and pound on those legs. Throw-in a couple of Power 10s.

4. “Everytime We Touch (Radio Mix)” by Cascada (3:20): Fast and aggressive! With this song we bring it back to the flats — no hills in this set, just hard, fast riding. Try to go at race pace speed the whole song. This should feel “slightly uncomfortable” — just shy of a sprint. Error on the side of charging too hard, though. You should feel almost completely exhausted by song’s end.

5. “Out of Control (State of Emotion)” by Kenna (4:00): Mix it up with this song. Start with an easy spin to catch your breath. When the music starts picking-up, go into a standing sprint. When the song settles, you settle back into your saddle. At the next chorus, do a Power 10 or pop-out of the seat for another standing charge. Stay out of the seat for a standing climb during the last 90 seconds.

6. “Over My Head (Cable Car)” by the Fray (4:00): Slow, in-seat climb w/ increasing tension every 30 seconds for first two minutes. For the last two minutes, stand-up and climb w/ increasing tension every 30 seconds.

7. “Breaking My Heart” by The Californias (3:00): Stair climb exercise. Isolate those quads and work those calf muscles!

8. “Answer the Phone” by Sugar Ray (4:05): Standing sprints at chorus.

9. “Natural Blues” by Moby (4:15): In-seat climb. We’re working it hard today! Lots of hill work. Throw-in one or two Power 10s to stay honest with the effort.

10. “Not Up to You” by Sterephonics (4:45): A great “dig deep” song. Crank the music, stand-up, and climb to the top of the mountain! Increase tension every 30 seconds. Keep the leg turnover consistent, even with increased tension. Do a Power 10 and a Power 20 around minute three and minute four.

11. “Down at McDonellzzz” by Electric Six (4:00): Who would’ve thunk we’d ride to a song about the Golden Arches? After a long, slow set of climbing, it’s time to crank-out the speed. Spin time, baby! Moderate to hard riding in an aggressive, on-the-nose of the saddle position. Keep your shoulders relaxed, your head up, and dance on your toes.

12. “Bring It Back” by Mates of State (4:45): Butt-back exercise. Oh, yeah! Strengthen and tone the glutes, baby.

13. “Take It Off” by the Donnas (2:45): Sprints at chorus. Let it out! Leg and lung work. Who can spin the fastest?

14. “Stronger” by Kanye West (5:10): Climbing. In-seat, out-of-seat, with a few Power 1os. Stay focused on your form. Lift those knees to your chest. Get to the top!

15. “Dance Forever (feat. Jessica)” by Trance Wave (2:05): Short, fast song. One long sprint! Start fast, finish faster.

16. “Where the Streets Have No Name” by U2 (4:35): Last song of the day. Let’s finish on top… Climb a mountain. In-seat climb for 30-60 seconds, then stand-up and charge. Increase tension every 30 seconds, while also finding a way to increase leg turnover. Have to dig deep for this! Strengthen the mind as well as the lungs and legs. Last 30 seconds should be all out — imagine sprinting to the top of Alpe d’Huez for a Tour de France stage win. Charge hard!

17. “Take Off Your Cool” by OutKast (2:40): Cool-down.

18. “Lonely Days” by the Deadstring Brothers (4:00): Final stretches.

J.R. Atwood
Power 10 Spinning

https://spinningmixes.wordpress.com

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Indoor cycling workouts and music mixes

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