“Upside Down Banana” 60 Minute Workout & Spinning Mix

July 8, 2008 at 4:57 am 1 comment

16-song music mix and choreographed workout includes
“Everybody Got There Something” by Nikka Costa
“Hoppipolla” by Sigur Ros
“Violet Hill” by Coldplay

1. “Friday I’m In Love” by The Cure / 3:35

Warm-up and stretch.

2. “Rainy Monday” by Shiny Toy Guns / 4:00

Spin it hard, spin it fast. Start with light tension and add a quarter turn every 30 secs or so while picking-up the pace in the legs. Yeah, we are hurtin’ it early.

3. “Cheap Champagne” by Georgie James / 4:00

Charge! Throw on enough tension so that you are on a loooong driveway or not-so-steep hill, stand-up, and hammer it! This is fast, baby. Out of the seat quick-feet climb for the entire song. Keep ’em honest by throwing in a Power 10.

4. “I Feel It All” by Feist / 3:40

Settle, baby. Settle. Find the saddle and sit down, scoot back on your seat, and add a few turns to the right so that you are climbing. Up. A. Steep. Hill. Mountain. Increase the tension by half-a-turn or so every 30 secs. In the last minute, there should be so much resistance on your bike that your butt wants to pop up and your legs are beggin’-you-puh-lease to stand up. Stay seated! Grind and climb, baby! Tears are good.

5. “Cobrastyle” by Robyn / 4:15

Hi-ya! Take all that mountain tension off your bike and let your legs bust out of their cages. Spin it fast, yo! Race pace speed, race pace effort. What’s that feel like? It hurts so good. Lift those knees to your chest, kick your butt with your heels, keep your shoulders relaxes, and focus on steady, slow, full breathing. And yup, you guessed it — two Power 10s/double time sprints throughout the song. Feel it flow!

6. “Where’d You Go (Non-PA Version)” by Fort Minor / 3:50

There’s at least a few things that really bust our chops every week. Tap into that stress, concern, frustration, anger — whatever! — and ride it out on this uber-steep, Oh-my-Shiva-will-it-ever-end? upmountain climb. Stay seated for the first minute, add a full turn of tension and stand up for the next two minutes, then add another turn and sit back down in your saddle for the last 50 seconds. Grind. It. Out. Cry. It. Out. Yes!

7. “Like a Prayer” by Madonna / 5:55

Because at this point, it seems that only an act of divine intervention can help that clock on the wall move quicker so this intense spin class is soon over. Not yet, baby! We’re here to work. Muahahaha! Mix it up on this — feel the music and have some fun. I like to continue the climb from the last song, then throw off the tension for some quick riding, some up-hill sprints/charges of 20 seconds, and finish on the flats.

8. “Everybody Got There Somthing” by Nikka Costa / 4:20

Ain’t that the truth? And on this song, we’ve got some stairs! First minute is just a light walk up the stairs – get used to the movement. Stay tall, hands gently resting on handlebars, keep the butt stationary and the upper-body still. Isolate those quads! We’re working the calves and lower-quads on this. Add just a bit of tension after a minute and go into a jog for another 60 seconds. Last two-plus minutes, it’s a race to the top! (Don’t tell the class it will be such a long spring. They will give up before even starting. Just yell, “Go, baby, go! Last one to the top buys breakfast for the entire class!”) Take the stairs two at a time. As soon as your toes touch the ground, thrust those knees to your chest. High knees, baby. Light feet, baby. Like running on water. But upstairs. You get the idea. Phew!

9. “I Want You Back” by ‘NSync / 3:20

Ahhhh yeah, baby! Bust a move! Move it back to the flats and get into an aggressive riding position. Then hit it! This is an all-out sprint. Sometimes spinning is the hardest thing to do in spin class, so keep people honest by calling out Powers 10s (probably three of these double-time sprints) throughout the song. “But J.R.”, you ask. “If we start wil an all-out sprint, how can we go double time at the chorus? We’re already riding as fast as we can.” To which I say, I doubt it — we can always go faster, we can always go harder. Try it. Start the class as-fast-as-possible then yell “Now let’s really hit it! Double time, yo!” And boom! Woo hoo!

10. “Violet Hill” by Coldplay / 3:50

Coldplay nation is taking over spin class! Slow things waaay down, add mucho tension/resistance, and stay seated for a long upmountain climb. Increase tension every 30 seconds. About 2:15 into the song, stand up and do a hard Power 20 double-time sprint. Then sit back down, exhausted, and keep climbing. Don’t forget to increase the tension every 30!

11. “Hoppipolla” by Sigur Ros / 4:30

One of the most beautiful songs I’ve ever heard. Crank this up and let the giant, atmospheric, Iclandic music — and the lead singer’s falsetto — cast a spell over the class as you keep climbing! Don’t take-off any tension from the last song. Instead, add some! But stand up! The legs are burnin’ burnin’, but the heart is full! Climb. Climb. Climb.

12. “September – The Joker” by Babel / 6:30

The legs are going to fall off on this! After that ridiculous two-song climb, we’re still workin’ ’em. Speed bumps for the “September” part of this song — counts of four throughout and (double-time!) on counts of two at the chorus/hook/bridge. (Experiment before trying this in front of your class to find your groove and comfort zone.) After about four minutes, “The Joker” fades in — this is where we get back to the climb. Yup. Breathe deep and lift those legs. I hate it! But I love it!

13. “Silence (DJ Tiesto’s In Search of Sunrise Edit)” by Delerium and Sarah McLachlan / 3:55

Spin. It. Out! Your legs will be glad that we’re back on the flats, but don’t take this as a recovery! Hit it hard, hit it fast. Increase tension by half-a-turn or so mid-way through the song and have the class shout out and count off the Power 10s throughout the song. They’ll see that this whole cue-ing thing ain’t easy! :)

14. “Ocean Avenue” by Yellowcard / 3:20

Last song! (Finally!) But don’t go easy! Pretend that this is the first song — the body’s already thrashed, but the mind can (and needs to) stay strong. So attack this climb! Hard, fast, out-of-the-saddle climb, baby! Take it 30 seconds at a time, increasing the resistance a quarter of a turn after each set. Finish faster than we started! Yeah!

15. “Mushaboom (Postal Service Remix)” by Feist / 3:35

Cool-down. Take all that tension off and stretch.

16. “Adiemus” by Enya / 4:00

Keep chillin’, keep stretching, keep breathing. Great workout today. Now go shower.

J. R. Atwood
Power 10 Spinning



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