“Remember Those Shirts?” 60 Minute Workout & Spinning Mix
16-song music mix and choreographed workout includes
“Apologize” by OneRepublic
“The Way I Are” by Timbaland
“Kim & Jessie” by M83
1. “I Believe” by Simian Mobile Disco / 3:20
Warm-up and stretch. We’re gonna rock and roll today, baby.
2. “What Hurts the Most (Radio Mix U.S.)” by CASCADA / 3:40
Time to wake up, yo! You get to roll into things for the first 30 seconds, but when the beat picks up, add a bit of tension and pump pump pump those legs! This is an all-out spin and sprint session. Race pace speed, race pace effort. Focus on slow and controlled breathing while lifting your knees up to your chest as fast and as furiously as possible. Startin’ early today. Move it, baby!
3. “Apologize” by OneRepublic / 3:30
With this song we move from the flats to the hills. Slow down those legs, scoot towards the back of the saddle, and then crank on so much tension that your butt wants to pop-up off the seat. But stay seated! Slow and steady grindin’ and climbin’. Get those quads deep today! One minute in the saddle; then a sitting down Power 10; then add half a turn; then stand for another minute; then do a standing Power 20; then add another half a turn; then sit back down for a quad-bustin’, lung-burnin’ climb to the end of the song.
4. “Here in Your Arms” by Hellogoodbye / 4:00
Speed bumps! Do them on fast four counts with moderate tension. “Up, two, three, four, down, two, three four.” About two minutes in, the legs are gonna’ be begging that you stop. Don’t! It’s time to make things hurt so good. Bumps all the way to the end of the song. Step-up with the legs and isolate those quads as you sit back down. No push-ups! This is not an upper-body workout. See the FAQ’s section linked at the top of the page for more details if you don’t know how to do these workouts properly.
5. “The Way I Are” by Timbaland / 3:00
Add two turns of tension from the speed bumps, stand-up, and climb out of the seat! Even though the tension is pretty intense, I want this to be a quick climb (if possible). Don’t just mosey to the top — really move! Land softly and quickly on your feet, like you are running on water, and quickly bring your high-knees to your chest. Attack this climb as if you were racing one of your buddies to the top of a long hill at the end of a weekend ride. Except you need to keep this pace for the entire song! We’re exhausting ourselves early and often today, I know. To keep ’em honest, throw-in a Power 10 and a Power 20.
6. “Sunrise (Extended Mix)”by Angel City / 5:35
Time to work on our form and technique. Take off some tension so that the resistance level is light to moderate. We’re back on the flats, which means… it’s time to fly! Scoot up on the nose of the saddle, breathe deep and slow, and settle into a race-pace kind of ride. When the beat/rhythm of the sock picks up, we pick up our pace to all-out sprint effort. These are 20-40 seconds long, so we’re gonna’ have to really push through them. We get a break from 3:10-3:30; shake out the arms, grab some quick water, then finish the song fast and hard. (Bonus: Increase tension by half a turn every minute.)
7. “Little Bit” by Lykke Li / 4:35
First minute is mellow; think of it as an active recovery. At 60-seconds into the song, add 4-5 turns to the right (!) and settle into a seated climb. Ugh yeah wow! At 2 minutes, add a full turn to the right (increasing tension/resistance) and stand-up to climb for 60-seconds. At 3 minutes, add a full turn to the right and sit back down in the saddle for some deep muscle work in the legs. At the 4-minute mark, stand up and charge for the last 30 seconds of the song!
8. “Chaos” by Mute Math / 4:55
Awwww yeah! Time for chaos, time for speed work. Light to moderate tension on the bike with all out sprints at the chorus. The entire pace of the song is fast and quick, but when the music really gets going, we really get going, too. I’m talking Power 10 multiplied by Power 20 speed! (That is uber-fast — speed-of-light fast. Do it!) The legs are gonna’ feel like limp and wet noodles when we’re done. Error on the side of going too hard, too early. Our legs should be spinning as fast as they have ever spun.
9. “Kim & Jessie” by M83 / 5:25
Nothing fancy here… Just some out-of-seat climbing. Add that tension and stretch out those legs! If feeling super strong today, throw-in a Power 20 around 3:25 into the song.
10. “Time to Pretend” by MGMT / 4:25
Keep that tension/resistance level on your bike at the level it was for the last song. And then… sit down. Time for some in-the-saddle climbing. Every 45 seconds, add another half-turn of tension. Focus on breathing! For the last minute of the song, take off half-a-turn of tension, stand up, and sprint to the top of the hill! All. Out. Baby!
11. “Untrust Us” by Crystal Castle / 3:10
Back to the flats! Spin session, yo! Light to moderate tension on the bike; quick feet; high knees; relaxed upper body. This is race-pace speed and effort. How can you gauge if you truly riding at all-out effort? If you don’t feel like you need to puke when you are done with the song, you didn’t spin hard enough. Pick it up!
12. “Like a Child” by Junior Boys / 6:10
Hard charge for the first 2 minute — this means a moderate to steep out-of-seat climb with fast feet and high knees. For minutes 2-5 — 3 minutes total! — we’re gonna’ do some stair climbining. The quads… They burn! Push through it and get back to a hard charge for the final minute.
13. “You Are Dreaming” by Shout Out Louds / 3:30
Mix it up here… Do some flat sprints, some standing sprints, a bit of climbing, then bring it back to some easy rollers, then get Everest steep, maybe with a Power 10 or 20. Instructor’s choice! :) (Just be sure to work them hard here… We’re almost done. Nothing worse than a weak finish to an otherwise awesome workout.)
14. “This is It” by Ryan Adams / 3:20
This is it… Our last song! Final hill charge! Get up out of that seat! Add some tension! Lift those legs! Sprint it out! Go! Go! Go! Go some more! Harder! Faster! Power 20! Another Power 10 to finish! Yes! Yes! And… we’re done! Phew!
15. “Recycled Air” by the Postal Service / 4:30
Much needed cool-down. What. A. Workout!
16. “Agaetis Byrjun (Live)” by Sigur Ros / 6:40
J. R. Atwood
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.