“Spin the Moon” 60 Minute Workout & Spinning Mix

April 14, 2008 at 8:59 pm 5 comments

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.

J.R. Atwood
Power 10 Spinning



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

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5 Comments Add your own

  • 1. Charli3  |  May 1, 2008 at 5:37 pm

    A great song spinning song is Rhianna’s “Please Don’t Stop the Music”. It has a great upbeat tempo, a steady beat though if your just doing aerobics cycling.

  • 2. Rowan Black  |  May 26, 2008 at 2:45 pm

    Hi how can I download your music?

  • 3. J.R. Atwood  |  May 26, 2008 at 7:44 pm

    Hi Rowan,

    This blog is simply a site to share music and workouts that I use for my spinning classes; it is not possible to download playlists or songs directly from https://spinningmixes.wordpress.com. However, all songs are available via amazon.com’s mp3 download online store and through Apple iTunes online store.

    Happy spinning!

  • 4. jdpolson  |  August 22, 2008 at 1:09 am

    Hello all,

    I’m currently researching various weight loss programs and courses.

    So, if you don’t mind please answer in this topic: What’s your single most important question about weight loss?

    Cheers, JD

  • 5. J.R. Atwood  |  August 22, 2008 at 2:23 pm

    Hi JD,

    My single most important question about weight loss? Hmm…

    Well, I get a number of inquiries from people in my classes about the merits of aerobic versus anaerobic, or endurance versus speed/power, exercises. Is one superior than the other for achieving weight loss?

    I also take great effort to emphasize the dual importance of diet and exercise if people want to achieve weight loss. (Some people keep eating the same way as their old habits dictate and simply hope to run off their extra weight; others think that even if they simply decrease the amount of calories they eat, while keeping their physical activity levels constant, that they will be able to achieve significant weight loss… I’ve found that it takes a committed combination of both — increased physical activity AND a strict nutrition plan.) Your thoughts on this would be appreciated, I’m sure.

    Best of luck with your project!



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Indoor cycling workouts and music mixes

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