I have a pretty eclectic taste in music, and I like my spin classes to reflect that. I’ve had great feedback from classes regarding my music and I’m always open to trying different songs, different styles and mixes. The Spinning Playlist #3 features songs new and old, and from genres ranging from rap, rock, dance and metal! I think this also means that there is something for EVERYONE on every playlist I create. When I create new playlists I try to keep a few songs the same, so you may see a couple of songs from January’s & February’s playlists again, don’t worry that’s intentional! Sometimes those spinners get freaked out if you do ALL new tracks, so I keep a couple the same and usually introduce new songs gradually. That gives me options to mix up 2 playlists so each class during the week/month can be different I’ve used this playlist a few times throughout March at two different clubs and the result has always been the same:- SWEATFEST!
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.
Enrique Iglesias/Pitbull – I like it. Starting with a flat road, nice and easy. Coming out the saddle into 2nd at: 0:51-1:14, 1:43-1:59, 2:52-3:40 I’ve also taught this will a short burst in 3rd in the middle too. Just adds a little variety 🙂
Lady Gaga/Beyonce – Telephone. Slowing down the legs for an interval song. Begin by adding some resistance to a medium climb. At 0:46 add 3-4 turns of resistance and come into 2nd, then 1:02 into 3rd. At 1:21 come back into 2nd and prepare the class for an upcoming isolation in the lower body at 1:30 which lasts for 40 seconds, at 2:10 you go back to normal pace in 2nd, 2:41 go into 3rd and keep pedaling.
Rob Thomas – This is how a heart breaks. Love this song, this begins the first of two climbs. Starting with some resistance from the last song, straight away add more to slow those legs down a little, and get with the flow of the song. Rise out the saddle to 2nd and pick up the pace at 0:44-1:01 adding a turn of resistance before hand. Same again at 1:32-1:52. Isolation in 2nd at 1:53 picking up the pace again at 2:21, at 2:34 head into 3rd for a burst climb with the option to add more resistance. Back into 2nd at 3:03 to head into the last push, then back in the saddle at 3:35 to head into the next climb KEEP THE RESISTANCE!
Duffy – Mercy. Heavy climb – the hard work starts here! Immediately add some more resistance to slow the legs down. First bit is slow and in the saddle giving you time to go over teaching points. Add resistance and head into 3rd at 0:58 picking up the pace a touch, back in the saddle at 1:19 pushing through. Again add resistance at 1:49 and come into 3rd. At 2:12 come into 2nd and do some HEAVY isolation through till 2:30 then head back into 3rd picking up the pace. Back into the saddle at 3:15 for the rest of the song…. The goal for the song is to ADD ADD ADD, heavy legs at the end as we head into sprints.
Kim Wilde – Kids in America. Time for sprints in the saddle! This song just screams sprints. Start with a little resistance to take out the bounce when you sprint, nice and easy pace. Sprint 0:45-0:55, easy pace getting ready for longer sprint (yeah they increase each time) 1:30-1:54, back in the saddle to recover, then last sprint 2:27-2:53 (up to you here, generally I keep them sprinting till the song ends so another 20 seconds).
Joan Jett – I Love Rock’n’Roll. Interval climb nice, slow and heavy! HEAVY for the next two songs so get ready by adding 2-3 turns right off the bat slowing down the legs. Saddle for the verse adding couple of turns before 0:42 to come into 2nd for the chorus. 0:57 back into the saddle pushing through the resistance. Adding a couple of turns before 1:23 back into 2nd. 1:38 back into the saddle pushing through the resistance. Adding a couple of turns before 2:06 back into 2nd for the remainder of the song PUSH IT! Keep the resistance at for the next song – STILL CLIMBING!!
Garbage – I think I’m paranoid. Still keeping the resistance from the last song 0:25 pick up the pace a little into 2nd, 0:44 come into 3rd with that quicker pace! 1:03 back into the saddle to push through 1:28 pick up the pace again and into 2nd, 1:46 into 3rd with a quicker pace at 2:06 come back into 2nd for HEAVY isolation in 2nd (listen to the music) back into 3rd at 2:25 picking up the pace. 3:19 come back into the saddle till the song ends. At the end take off the resistance to an almost flat road.
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!
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.
Def Leppard – Pour Some Sugar on Me. Immediately off the bat get some heavy resistance! Talking 8 turns here, slow it down, make it smooth. Sitting in the saddle to begin. At 0:52 add more resistance then come into 3rd at 1:02-1:35. Add again at 2:10 and come into 3rd at 2:21-2:45. Then you have the option back into the saddle OR some evil isolation! At 3:29 add resistance again, into 3rd at 3:40-end. **I couldn’t find the Def Leppard version on iTunes so linked to same song by cover artist, I prefer the original**
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 😉
Vanilla Ice – Ice ice baby. Straight into moderate resistance for jumps on a hill. At 24seconds we head into 8 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 (who doesn’t?) 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.
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.
Fragma – Toca’s Miracle. Still climbing here but leveling off throughout the song. Starting heavy from the last song so let’s release a turn or two, and in we start in the saddle. at 1:14 your gonna come into 3rd for 15 seconds, then into the saddle releasing the resistance a notch, repeat into 3rd at 1:59, saddle at 2.29 releasing resistance again, 3rd at 2:43, saddle again at 3:14 to the end of the song. Listen to the song you’ll FEEL it!
Avril Lavigne – What the Hell. Low 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
Keane & K’naan – Stop For a Minute. Cool down/Stretch