Ok so I’m still in Anaheim at the IDEA World Fitness Convention so I prepped this Spinning playlist ahead of time. I actually played this one in class last week and there was lots of whoopin’ and a hollering. Some classics, some dance and some little unknown gems! This playlist is in honor of the World Fitness Convention so it’s all workout, fitness, exercise, sweat related. Yeah I dig the themed playlists! Sheesh no playlists for
weeks months then along come two in the same month! Click here for last weeks summer themed Spinning playlist. Anyway the playlist is available on iTunes as a complete spinning fitness/sweat playlist and individual links are below with the class breakdown. Class is around 55 minutes.
Start the class with a blast from the past and a quick warm up! Start with low resistance and medium speed. Go through your normal spiel regarding form etc. Make sure people have towels, water etc. Always remind your class to work to their own level but PUSH, afterall this is about FITNESS!
Push Push – Falco
Another one not available on iTunes/Amazon 🙁 Sorry we have a HUGE CD collection from Europe and this is in our collection. I love it 🙂 You can hear the song Push Push by Falco on youtube, because if it’s not on iTunes or Amazon it’s on youtube right? 😉
For this one add about 20-30% resistance and then ride a tempo ride up and down between first, second and third position. I spend about 32 counts in each. Enough time to go through form and remind the class of where they should be on the bike.
One of my favorite sprinting songs. Slap down in the saddle, keep the 20-30% resistance and sprint through the chorus. “Dya wanna go faster?” is a great chant during the sprints, especially as each one gets longer 😉
Jumps!!! Has to be jumps! Add a little taking it to 40% to jump on a hill. Start with 8’s and switch between 8’s and 4’s. Nothing quicker needed for the tempo of this one, add the resistance to bring up the sweat. Sing for added cardio 😉
Seated climb, so lets drive up the resistance each new verse. Start at the 40% then add to 50, 60 and 70% throughout the song. Remind your class to PULL through the pedals!!!
We’ve climbed in the saddle now let’s take it down to 60% for a climb in and out the saddle. Start down, when the “breakn a sweat” starts come into 2nd, when the tech beat begins come into third for a push through.
I’m Alive – Mickey Modelle & Breeze
Ok firstly there is nothing on iTunes or Amazon for this one so here is the youtube link so you might find it somewhere else?
This is quick and long so perfect for 5-6 sprint sessions. I’d do 20-30s sprints with the same recovery. Resistance low, but it’s there. Maybe around 20%. Remember to keep control of the sprints!
Easy tempo ride. Add resistance so that you’re around 40-50% then ride through saddle and standing in second, then race in third.
Physical – Olivia Newton John Amazon / iTunes
NOTE: Two HEAVY climbs back to back. Decide which one is down in the saddle one out of the saddle in third. Choose your poison, as to which is which. Choose a slow and steady tempo and a hard and heavy resistance. Make these challenging!
After two big climbs take the resistance down to around 20% and ride in the saddle easy. I’m not usually one for Black Eyed Peas songs but I like this one for a recovery.
Tempo! Find it. Encourage your class to find it, then challenge the resistance by making it a challenge. For more people that might be around 40-50%… the key here is to play with the tempo and position. So stay down to find the tempo then come out the saddle to 2nd around 55s. come back down around 1:30 and SLOW DOWN. Listen to the music, emphasize staying with the beat… slow… then listen… it’s speeding up! By 215 you should be sprinting!!! Then slow down around 2;25 and come into second, third comes later around 3:22! Then it’s back down to repeat the slow, sprint, 2nd, 3rd, then easy finish. Make this FUN!
Start at 50% from the last song, and find the tempo for a ride to the finish that reduces in resistance every 90 seconds. By the end you should be nice and easy cooled down and ready to stretch. Options: I like to run through saddle and 2nd for this one, coming into 2nd for the chorus. It just feels right.
Let me know your thoughts in the comments! Also I’m thinking of adding spotify playlist option, does anyone use it? I admit I haven’t really used it, but if it’s something you’d like let me know! Also any suggestions for themed playlists in the future. I will try and post them ahead of time!