Spinning Playlist #4

Firstly apologies for missing April and May playlists, but life just got crazy busy! Plus I was sick for a week with no voice and flu type symptoms, then had my bike crash, plus work, family and general everyday “stuff”! Anyways here we are #4 Spinning Playlist 🙂 You’ll see a few of my favorites from the previous playlists but also some new and old tracks mixed in.

Hope you like the playlist and at least get some inspiration,or find one new song that helps with your spinning. Let me know what you think of the playlist and songs or even the format I chose for the songs. Everyone teaches differently so it’s good to see what we are teaching differently to each song it can change the class completely!

Lady GaGa – Born This Way. Warm up. In the chorus add some light resistance and come out of the saddle into 2nd position. Nice upbeat start to the class 🙂

Kylie – Spinning Around. Beginning our first climb, starting nice and easy with some light resistance to start. Each time add some resistance as you come up into 2nd at 0:17-0:32, 1:04-1:21, 1:52-2:08, 2:32 – end. Optional isolation at 2:08-2:32

Transvision Vamp – Baby I don’t care. Couldn’t find any links on iTunes or Amazon for this track which is a shame cos it ROCKS! If you can get your hands on this track I like to do hill climbs. Add some heavy resistance. Then you start seated, adding one turn x3* at 0:55-1:05 then come into 3rd for a faster push through the resistance during the chorus then sit back in the saddle. Repeat at 1:40-1:50, push in 3rd for the chorus, then back into the saddle. Repeat again at 2:47 – 3:04 again coming out the saddle into 3rd for the chorus to end… To cue the resistance turns I cue each turn on it’s own, listen to the music and you can cue to the rhythm.

Madonna – Music. Jumps on a hill. Keep some resistance from the last song, maybe taking it down a notch or two 😉 Then rhythm jumps in 8’s, 4’s, 2’s, 1’s, repeating. I use the verse/chorus to do the rhythm but choose your own option 🙂

Pink –Raise Your Glass. Low- Medium resistance as we head into runs in 2nd. Start in the saddle then come out into 2nd at 0:38-1:02,1:34-2:07 &2:32-end. Be careful to get the radio edit/clean version!

Ke$ha – TiK ToK. Recovering from the runs from the last song. Add a little resistance at 0:16 then come into 2nd at 0:32-0:48, 3rd 0:48 – 1:04 then back into the saddle to recover. Add again at 1:20 and coming into 2nd at 1:35 – 1:52, 3rd 1:52 – 2:08 back into the saddle to recover, then adding again at 2:40 coming for the final push in 2nd 2:43 – 3:00, 3rd 3:00 – 3:15 finish! My classes LOVE this song!

Rihanna – Disturbia I’ve taught this one many ways but I think a seated climb for this playlist really works. Plus you’ve just been up in 2nd/3rd a lot and will be for the next few songs so let’s get down and stay down! At 0:33 ADD resistance, pick up the tempo 0:47 – 1:18. Add resistance again at 1:49, increase the tempo at 2:04 – 2:35. Last push adding at 2:52 then tempo increase 3:05 – 3:36. Be careful to get the radio edit/clean version!

Flo Rida – Right Round. Jumps on a hill. At 23 seconds we head into 8 counts up in second then down in the saddle for 8,then 4′s,2′s,1′s,repeating throughout the song. If you know the song you can tailor the number to the verse/chorus,that’s how I usually teach it doing 1′s throughout the chorus. Good thing is you don’t need to verbally cue much,use hand signals,which gives your crew a chance to get into the lyrics and rhythm.

Terrorvision – D’ya wanna go faster. My ALL TIME favorite song for running in 2nd or sprints,once you listen to it you’ll know why. It just SCREAMS speed! For this playlist I choose to do smooth and steady seated for the verse and then come out of the saddle into 2nd for the chorus picking up the pace. Listen to the music! D’ya wanna go faster? Pumps up the class members too!!! **Amazon says the lyrics are explicit –there is NO SWEARING in the lyrics. I call them suggestive lyrics

B.o.B/Hayley Williams – Airplanes In the transition between songs add resistance to a medium climb then come out of the saddle in 3rd to start! Come back into the saddle at 0:21 then add resistance and come into third at 1:02 – 1:23 then sit back down to push through. Repeat at 2:05 – end. Be careful to get the radio edit/clean version! I love the Eminem version of this, but couldn’t find a clean version

Disturbed – Enough. Yep getting down and dirty with some thrash metal! I said I had eclectic taste in music,lol. Strangely EVERYONE loves this track. I tell them it’s the last climb MAKE IT COUNT – make it HEAVY!!! Start with LOTS of resistance moderate to heavy climb. Small pushes in 2nd,then 3rd with added resistance each time. Add and into 2nd at 1:02 then into 3rd at 1:24-1:37 when you come back into the saddle pushing through. Add and up to 2nd at 1:59,pumping up into 3rd at 2:32-2:46 then back to the saddle,adding again and into 2nd at 3:02-3:50 sitting back down in the saddle to finish out the song.

Dynamix Music – Body Shots When I first heard this mix on a fitness CD I use for Power Pump, it SCREAMS spin music!!! This is a song where I will WARN the class what is coming and tell them the difference between 2nd, and isolation in 2nd before we head into the track. For this song we’re out the saddle for the WHOLE SONG going into isolation, 2nd, 3rd, back to 2nd then isolate (repeat). So starting in 2nd with some moderate resistance (you aren’t touching this from here on out!), isolate in 2nd at 0:30 – 0:44 where we go back to easy 2nd, then into 3rd at 0:58 – 1:10 back into 2nd and straight into isolation 1:10 1:29, back to regular2nd then 3rd at 1:43 – 1:55, switch back to second and again right into the isolation at 1:59 – 2:13, easy 2nd till we go into 3rd at 2:28 – 2:40, then into 2nd and into the final longer isolation 2:42 – 3:13, easy 2nd till we head into 3rd at 3:27 and continue to the end.

2 Unlimited – let the beat control your body. For this one I take the resistance all the way down, nice and easy! We’re preparing to cool down and ease of the legs, but aiming to get fast and loose with some jumps on a flat. The tempo is HIGH for this one, but tell the class to go to their own pace as we jump 30 secs and recover 30 secs, repeating till the track ends. Another one I couldn’t find on iTunes or Amazon!

Usher/Pitbull – DJ Got Us Fallin’ In Love. Last climb.Add at 0:24 then come into 3rd 0:39 – 1:12. Repeat adding at 1:28, into 3rd at 1:42 – 2:15 then into 2nd and isolate till 2:40, then nice easy 2nd, into 3rd at 2:55 – end. Be careful to get the radio edit/clean version!

Avril Lavigne –What the Hell. Reducing the resistance as we head into runs in 2nd for the final song of the workout. Start in the saddle then come out into 2nd at 0:44-1:16,1:55-2:21,and at 2:53-3:30 reducing the resistance each time till the last run is on a flat.

Keane &K’naan –Stop For a Minute. Cool down/Stretch

Also for a list of previous Spin playlist see my blog posts below or check out my iTunes playlists