Hey, happy Friday!!! Today I’m officially bringing back FITNESS FRIDAY with a Spinning playlist. Ironically I’m teaching a lot more spin but posting less spinning playlists, which I plan to rectify today by posting a Summer themed spinning playlist. Why Summer? Because it’s boiling here in So Cal. Seriously, sitting here in a bikini prepping this post. That means THEMED PLAYLIST and you all know I love me a good themed playlist!!!!
So let’s get down to it. This playlist doesn’t feature all of the songs I personally have as some of the remixes are slightly different but you’ll see something similar. One HUGE glaringly obvious difference between this playlist and my personal one is my Cruel Summer mix, which is by Pure Energy. Pure Energy are a fitness music mixing company in the UK, and I took this off one of my old hi-lo tapes (yes back when they were available on cassette only!). So my remix is MUCH faster! But hey… I posted to a remix that’s faster than the original and it works 🙂 Below is the class breakdown with links to Amazon and iTunes (affiliate links) but you can purchase the whole playlist on iTunes here, and listen to the samples ! Enjoy!!
Warm up! Just easy flat road, around 4 minute to go over bike set up, form etc. Honestly I think the warm up is underrated in many spinning classes. It’s the perfect opportunity to go around and check bike set up, or remind the class about bike set up and what we consider basics. It’s also great for reminding them of form, cues, and positioning. Use the warm up wisely 😉
Time to add on a little resistance, maybe around 30% and take some time practicing coming up and down out the saddle. Saddle in the verse, standing out the saddle in the chorus. Simple.
Ok a seated climb, perhaps around 50% resistance. Encourage people to stay down, and turn, turn, turn. Add 10% resistance every minute, or at the chorus… do do do, do do doooooh. Little known song by Duran Duran from their more recent stuff.
Reduce the resistance and crank up the speed, for an easy release before we head into a big climb. It’s a recovery track. Two ways to handle it, both require SOME resistance still so around 20-30%. Either stay with it for the whole track (boring for me) or do sprints every 30 seconds.
Heavy climb out the saddle in 3rd. Dial up the resistance to 75-85% to power up that hill! The speed is slow, the hill is steep! – alternatively if you have experienced climbers in your class, stay DOWN in the melody and UP in 3rd for the reggae-rap. My class prefers the latter version.
Down, 25% resistance and sprint intervals.
Stayin’ Hot – DJ Lobsterdust This one is available at DJ Lobsterdust.com
JUMPS! I love this mash up of staying alive (Bee Gees) and Hot in here (Nelly). Serious FUN!!!! Choose your rhythm 8s, 4s, 2s, singles, and GO!
Another climb. This is slow, so around 75% resistance and come up to third to power through. Singing optional… unless you’re me, when it’s mandatory 🙂
Class LOVES this one. Down in resistance to 30% and sprint through every chorus. Simple, catchy and effective.
Tempo. Encourage the class to find the speed/tempo of the music FIRST, then add resistance so it’s challenging. I
Heaviest climb of the class. Crank that dial to 80-90% come up the third and push through whilst remembering the Summers of the early 90’s!
Ok the legs need a break but TOUGH, they aren’t getting one 😉 Instead we’re going to come down into the saddle and reduce the resistance to 50-60% then every chorus add back ON 20% and power through it.
Few remixes available of this so choose one you like 🙂 I like the faster non-dubstep Full vocal remix for cooling down and prepping to stretch. So we do just that. Stay down and reduce that resistance every 30/45/60 seconds.
If you liked this playlist let me know in the comments below and I’ll be doing more soon, suggestions welcome!