“Alf It Up!” 60 Minute Workout & Spinning Mix

December 20, 2007 at 12:14 am Leave a comment

16-song music mix and choreographed workout includes
“Where You At?!” by Von Iva
“All Down the Line” by The Rolling Stones
“Blankest Year” by Nada Surf

1. “All Down the Line” by The Rolling Stones (3:50): Warm-up and stretch.

2. “Helicopter” by Bloc Party (3:40): Hard, fast out-of-the-saddle charge up a moderately steep climb. Exhaust the legs to wake them up!

3. “I Don’t Feel Like Dancin'” by Scissor Sisters (4:50): Climbing — two minutes in-the-saddle, the rest of the song standing-up. Increase tension every 45 secs. Throw-in a couple Power 10s.

4. “When I Grow Up” by Garbage (3:25): Race-pace speed, race-pace effort spinning. On the flats with light to moderate tension. Focus on the leg turnover. Do it fast, baby!

5. “Say It Right” by Nelly Furtado (3:45): Standing climb with increasing tension every 30 secs.

6. “FM” by Junior Boys (5:55): Don’t take any tension off from the last song… Instead, sit back down, scoot your butt towards the back of the saddle, and continue with the climb. There should be a lot of tension from the last song — work those quads! Keep the upper body relaxed by shaking out your arms and focusing on your breathing. It’s okay if your pace is slow — we want a slow, hard, quad-busting climb.

7. “Angels of the Silences” by Counting Crows (3:40): Spin, time baby! Bring it back to the flats (re: take off most/all of the tension) and enjoy the open road with the wind at your back. At each chorus, increase the tension slightly and do a Power 10. Finish the last 45 seconds with an burnout sprint.

8. “Where You At?!” by Von Iva (4:00): Back to the hills. Add lots of tension and start climbing, the first minute or two while sitting down, the last few minutes out of the seat. This song definitely calls for a couple Power 10s.

9. “Bonito” by Jarabe De Palo (4:15): Backwards spinning. This works the quads like few other exercises! Moderate to high tension. Do the first 30-45 seconds sitting down, then stand-up for the remainder of the climb — the entire time, you are spinning backwards! Keep your hips back and lift those knees to your chest. Technique is more important that speed with this song. The hammies will be engaged nicely, too. Uh!

10. “Cosmic Girl (Classic Mix)” by Jamiroquai (4:30): Butt-back exercises. Time to isolate the glutes, hammies, and butt! We’re gonna’ make it “hurt so good” today.

11. “It’s All Coming Back to Me Now (The Moran Anthem Mix) by Celine Dion (4:25): It’s now time to isolate those calf muscles — stair climbing exercise!

12. “Back In Your Head” by Tegan and Sara (3:00): Climb time! High tension. First minute in the saddle, the last two out of the saddle. Stretch those legs!

13. “Romeo” by Basement Jaxx (3:35): We need to get that lactic acid out of our legs that is building-up… Time to spin and sprint! We’re on the flats and we’re riding fast!

14. “Everybody’s Free (To Wear Sunscreen) (Edit)” by Baz Luhrmann (5:05): Mountain climbing time. LOTS of tension — more than you think you can handle. Settle into your saddle. Stay seated for the first four minutes (!) hurting, pushing, working those quads; stand for the last minute. Every minute, add a bit more tension. This will burn.

15. “Blankest Year” by Nada Surf (2:10): Extended everything-you-got-and-then-some burnout sprint. Yeah, baby!

16. “Autumn Sweater” by Yo La Tenga (5:20): Cool-down, stretch-out.

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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