“Pink Coupon” 60 Minute Workout & Spinning Mix

May 7, 2008 at 2:24 am Leave a comment

15-song music mix and choreographed workout includes
“See Lion Woman” by Feist
“Pump It” by Black Eyed Peas
“Vanished” by Crystal Castles

1. “Brand New Colony” by The Postal Service / 4:15

Warm-up and stretch. Get those legs loose — we’re gonna’ hit it hard today.

2. “Ramp! (The Logical Song)” by Scooter / 3:55

Hard. Fast. Spin. Nothing but your best effort today, and we are starting early. Work it, baby.

3. “I Want to Break Free (Single Version)” by Queen / 4:25

Get to the mountains, baby! No hills for us today. Settle in your saddle and add lots of tension. How much? So much that your butt wants to pop up off the seat and the legs want you to stand. Stay seated and grind and climb. Increase resistance by half-a-notch or so every 30 secs. Throw in a Power 10.

4. “Agua del Pozo” by Alex Cuba / 3:00

Backwards spinning or rolling hills.

5. “So In Love” by The Californias / 2:17

This is a short song so get right to it — stair climbing exercise. Don’t walk up the stairs — take them two a time and sprint the whole way.

6. “Sea Lion Woman” by Feist / 3:40

Back to the mountains. Standing, out-of-seat climb for first two minutes. (Stretch those legs out and get the lactic acid flowing out of the legs.) Keep the resistance/tension on an uber-difficult level and after the first two minutes, sit back in your saddle and continue climbing up this beast of a mountain. Ugh.

7. “Pump It” by Black Eyed Peas / 3:30

Whoo hoo! Light to moderate tension — let those legs fly. Race-pace speed, race-pace effort. Move, baby, move! Dance on those toes and pull those knees to your chest.

8. “Superstar (featuring Matthew Santos)” by Lupe Fiasco featuring Matthew Santos / 4:50

More climbing! First two minutes in the saddle, last part of the song out-of-the-saddle. Increase tension/resistance every 30-45 seconds. Throw in a Power 10 and a Power 20.

9. “Watch the Tapes” by LCD Soundsystem / 3:55

Hard hill climb. Charge! Moderate tension, standing extended just-shy-of-a-sprint. Legs are hurting on this; lungs are collapsing; sweat is dripping all over the place. Lovin’ it!

10. “In Your Eyes” by Peter Gabriel / 5:30

Slow down, catch your breath, but keep working. This is not a recovery, just a different kind of workout. Tackle the hills — 90 seconds sitting, 90 seconds standing, 90 seconds sitting, 60 seconds standing. Increase tension by half-a-turn with each transition (standing to sitting; sitting to standing).

11. “Now That We Found Love” by Heavy D & The Boyz / 4:15

Speed-bumps, baby. Why not? Relax the upper body, step-up and sit-down with your legs, and keep smiling. Almost done.

12. “Sorry” by Madonna / 4:45

Spin it out! Wind is at your back and the road is open, smooth, and wide. Enjoy it, baby. But work it, too.

13. “Vanished” by Crystal Castles / 4:05

Another set of stairs! Oh yeah, we’re burnin’ and hurtin’.

14. “Proud” by Heather Small / 4:25

Last climb of the day. Let’s make it worth it. Go steep, then we get to go home (almost). Dig-deep to throw in a few Power 10s, maybe even a Power 20 throughout the song. Grind and climb.

15. “This Is How A Heart Breaks (Album Version)” by Rob Thomas / 3:50

Time to have some fun. Hit it hard, spin fast, get wild. Double-time sprints at the chorus. Aaaaaah, yeah! Woo!

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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