“Spin the Moon” 60 Minute Workout & Spinning Mix
15-song music mix and choreographed workout includes
“Bleed It Out” by Linkin Park
“Intervention” by Arcade Fire
“Call on Me” by Eric Prydz
1. “Energy” by The Apples in Stereo / 3:30
Warm-up and stretch
2. “Bleed It Out” by Linkin Park / 2:45
Race-pace speed spin for first half; add a bit of tension and do a standing sprint at the second chorus; last third of the song is back to the flats for an all-out spring. We are starting early today, baby. Hope you ate your Wheaties.
3. “Intervention” by Arcade Fire / 4:20
Wake-up those quads — time to hit the hills. Start seated and do an in-the-saddle climb. Increase tension every 30 seconds. Stand and climb for last 90 seconds, continuing to add tension. Throw in a Power 10.
4. “Roxanne” by The Police / 3:15
Fun workout — whenever you hear “Roxanne,” sprint as hard as you can for 5-10 seconds. At first, this seems like the easiest workout in the world. (Use the rest of the song as a recovery.) But after a minute or so, things really pick-up and “Roxanne” is being sung every few seconds. A 5-10 second sprint turns into an all-out 30-60 second effort.
[This also makes a great party game: Grab a couple bags of large marshmallows and a few jugs of Sprite. Get 2-4 volunteers and give them each a bag of mallows and a container of soda. Whenever “Roxanne” is sung, they have to eat a marshmallow and take a swig of soda. Mayhem, laughs, and lots of fun ensue after a minute or so. Do not do this party game near anything you consider valuable. I digress… Back to today’s workout…]
5. “Call on Me (Eric Prydz vs Funk Mix)” by Eric Prydz / 7:30
Speed bumps on the four count. These are fast. And this is an insanely long song to do them to. You might have to break-it-up a bit — bumps for a minute or two, rest for 30 seconds, then back to the bumps. Quad buster like few other workouts. Be sure to step up and sit down with the legs! Do NOT push-up with arms — if you’re arms, shoulders, forearms, or triceps get sore, you are leaning too far forward. Get those hips back and imagine walking up and down the stairs. Push off with your toes and sit down gently. This is not an upper-body workout.
6. “Ice Cream” by Muscles / 3:30
Steep climb, baby. First 90 seconds out of the seat, last two minutes seated. We’re working the deep muscles here.
7. “A-Punk” by Vampire Weekend / 2:20
Backwards spinning. Lift those knees to your chest and catch your breath.
8. “All My Friends” by LCD Soundsystem / 7:40
Class is tired; don’t let the energy die! Crank the volume and hit this hard — race-pace spinning for two minutes, then add a bunch of tension and go into a steep and standing climb for two minutes, then challenge the class to stay out of the saddle and finish with a hard charge to the top. Whoo, baby! Throw in a Power 10 and a Power 20 for an extreme workout.
9. “Dani California” by Redhot Chili Peppers / 4:45
Climb (in the saddle/seated) with standing sprints at the chorus. I told you today was going to be rough. I hate it, but I love it!
10. “Get Together” by Madonna / 5:15
Bring it back to the flats, feel the wind at your back, and spin fast, baby. Keep the arms loose and lift those knees to your chest; try to kick your butt with your heels. Move and groove, time!
11. “I Believe in a Thing Called Love” by The Darkness / 3:40
A silly 80s glam-rock-like song that is perfect for sprints. Do them at the chorus! Head-banging is optional.
12. “Kids” by MGMT / 5:05
Slow things down and climb a mountain. Increase tension every 30 seconds. Dig deep for a Power 10… or two.
13. “Here It Goes Again” by OK Go / 3:10
Stair-climb exercise. As if the quads haven’t been punished enough today.
14. “Do It!” by Von Iva / 3:10
Hard charge to the end… Standing sprints, baby. Bring it on home and finish with exhausted legs and lungs. Niiiice.
15. “The Scientist” by Coldplay / 5:10
Cool-down and final stretches.
Power 10 Spinning
Entry filed under: indoor cycling/spinning workouts and music mixes. Tags: indoor cycling, indoor cycling music, J.R. Atwood, Jason Atwood, music mixes, Power 10 Spinning, spin class, spinning, spinning class, spinning mixes, spinning music, spinningmixes, workout music.