“Dot the ‘Eh” 60 Minute Workout & Spinning Mix

February 10, 2008 at 10:26 pm 1 comment

17-song music mix and choreographed workout includes
“Since U Been Gone” by Kelly Clarkson
“The Whole of the Moon” by The Waterboys
“Lose Yourself” by Eminem

1. “Keep Fishin'” by Weezer / 3:00

Warm-up.

2. “On the Run (Bermudez & Harris Fugitive Mix Radio Edit)” by Ashley Jade / 3:20

Hard, fast spinning! Wake those legs up. We’re gonna’ work hard today.

3. “Normandie” by Shout Out Louds / 3:25

In-seat climb. Increase tension every 30 secs. Throw-in a Power 10 halfway through.

4. “The Whole of the Moon” by The Waterboys / 5:00

Don’t take any tension off from the last song — roll right into this one and continue the climb. But with this song we get to stand-up and stretch the legs. Continue to increase tension every 30 secs. Do two Power 10s throughout the song.

5. “Since U Been Gone” by Kelly Clarkson / 3:10

Back to the flats! Light to moderate resistance/tension. Light, quick feet with double-time sprints at the chorus. Make it hurt!

6. “Writer’s Block” by Just Jack / 3:40

Uber-steep climb — one a scale from 1-10, it should be an 8+. Stay seated! Legs will be moving oh-so-painfully slowly, but it’s a great way to work those quads.

7. “Money Honey” by State of Shock / 3:15

Take off a bit of tension/resistance from the last song, stand-up, and charge hard! We’re climbing uphill, but doing so quickly! Lift those knees to your chest. Keep the butt back, focus on your breathing, and keep the shoulders loose and relaxed. Tackle this hard charge climb as if you were sprinting the last 200 yards of a race that finishes on the top of a hill. But keep this energy up for the entire 3+ minutes!

8. “Tounge Tied” by Faber Drive / 3:30

A good chance to catch your breath and get in control of your breathing: butt back exercises! Note, though, that this is not a recovery! It’s a workout. Just a different kind of workout — rather than taxing the legs or lungs with endurance and speed work, we’re toning and strengthening our glutes and hamstrings. Aim to get your butt above your shoulders! Slow, steady, focused breathing will get you through.

9. “Tomorrow (Cascada Extended Remix)” by Dvce / 5:20

Spin, baby! Race pace speed, race pace effort! What’s that feel like? Like you’re gonna’ puke when you finish. Push it that hard! Throw-in a couple Power 10s, maybe even a Power 20, to keep the class honest. (Two minutes in, people are going to be fading and cheating. Keep their pace fast and their legs quick! Dance on water, baby!)

10. “Lose Yourself” by Eminem / 5:30

Slow… Hard… Grind and climb. Make it steep! Increase tension every 30 secs. First minute in the saddle; last four-plus minutes out of the saddle. Sprints at chorus.

11. “Saltwater (Tomski vs Disco Citizens Mix)” by Chicane / 3:30

Back to the flats. Wind is at your back — take advantage of it by spinning at race-pace speed, race-pace effort. How fast can your legs move, baby?!

12. “Check Yes Juliet” by We the Kings / 3:40

Charge uphill. Start quick and steep, finish quicker and steeper. Uh!

13. “Solsbury Hill” by Peter Gabriel / 4:20

In-the-saddle climb. Increase tension every 45 secs.

14. “Hard Sun (Main)” by Eddie Vedder / 5:20

Roll right into it from the last song. Stand-up and continue the climb out-of-the-saddle. Increase tension every 45 secs. The song calls for two Power 10s and a Power 20. Last climb of the day, so make it worth it!

15. “I Want to Save You” by Something Corporate / 4:20

What goes up, must come back down. It took us two songs and 10+ minutes to climb; it is going to take us only four minutes to ride down this beast of a mountain. Light to moderate tension. Spin fast — feel the wind in your hair! Double-time sprints at the chorus. It’s okay if you get sloppy; just stay fast! Woo hoo!

16. “Sitting on Top of the World” by Amanda Marshall / 4:20

Cool-down.

17. “Yellow” by Coldplay / 4:30

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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