Monday, February 23, 2009

Rock You Like A Hurricane: Spin Profile #4

A new week. A new spin class (Mon's @ 7:30pm). And fresh beats. I spent a good chunk of this past weekend listening to songs in the iTunes Store (and eventually purchasing). With new music comes new motivation. I'm excited to have a night class and hopefully we'll have a lot of fun with the workout tonight.

Since it's a new class and I'm not sure who's going to be coming, I've made this workout geared to general fitness. Read: a solid mix of flats, hills, jumps, runs and sprints. Once I assess the fitness levels tonight, I'm going to come up with a plan for the rest of the semester.

I'm also going bring paper/pencils to class and try to get everyone to write down one (or more) song that they really love to workout to, etc. I think this will be a good way to connect more to the participants and it'll make it their own class.

Spin Profile #4: Rock You Like A Hurricane

1. Hit Me With Your Best Shot by Pat Benatar (2:51)
Warm up. One minute flat road. One minute on bike stretches. Ride it out.

2. Untouched by The Veronicas (4:14)
Still warming up. Turn resistance up to 6--just enough so you'll be able to stand up easily.
Verse: alternate verses seated cadence/position one and standing cadence/position 3
Chorus: standing run/position 2 "I feel so untouched!"

3. Right Round by Flo Rida (3:27)
Last warm up song. Still @ 6.
Chorus (song starts in chorus): standing/position 3 "You spin my head right round, right round"
Verse: Seated cadence.

4. Let It Rock by Ken Rudolf & Lil Wayne (3:51)
"Intro to sprints". Start off in standing/position 3 @ 7. During chorus ease back into the saddle, turn the resistance down to 5 (flat road) and pick up the pace = "my fire..let it rock". Still semi-warm up, so don't go all out. Just anything faster than cadence. Focus on form and keeping upper body relaxed.

5. Gifted by N.A.S.A ft Kanye West, Santogold & Lykke Li (3:39)
New beats by N.A.S.A. just released on Feb. 17th. Pretty awesome. Follows "Let It Rock" really well.
Hills with cadence. Start at flat road/cadence. Increase/decrease resistance by half a turn every 10 sec; i.e. reach top of hill after 30 sec, then descend the hill in 30. Repeat 3x. Add in a 20 sec hold at the apex. Stay seated and try to keep on pace for as long as possible.

6. Paper Planes by M.I.A (3:24)
Jumps. Bring resistance to 6. Alternate seated/position 2 and standing/position 2. Counts of 8 during verse. Counts of 4 during chorus "All I wanna do is..."

7. Sex On Fire by Kings of Leon (3:23)
This song is hottt and so are we. Turn resistance up to 8. Rock a standing cadence/position 3 the entire song. All about your buttt! Time under tension = toning.

8. Rock You Like A Hurricane by Scorpions (4:16)
SPRINTS!
Verse: Seated or standing cadence @ 6 or 7
Chorus: seated @ flat road
Now is the time for all out sprints! Take advantage of the flat road. Try to relax your grip, keep shoulders down, and focus on keeping upper body still--all in the legs.
NB: I like to put on a little bit of resistance during flat road sprints. Gets my heart rate going and trains my legs to work the load better. This is only for those who have been spinning for longer than two months. Also, tell people that if they have not been spinning more than 6 times, they should not go "all out", just anything faster than cadence. Always be in control! If you feel weirdness in the knees, stop what you are doing!

9. Mercy by Duffy (3:40)
Resistance up high enough to keep on the beat of this song. Probably around an 8.
Modified jumps: standing, alternate between position 2 and 3. Keep light on the bars. Movement is all in the core!
Verse: alternate counts of 4 and 8
Chorus: hold position 3, push the glutes back as far as they'll go, keeping a solid core. This isolates the butt! Make sure to keep abs in, tighten midsection, back flat, squeeze the glutes, pull knees up. You'll be begging me for mercy!

10. Dead and Gone by TI featuring JT (5:00)
Our legs are going to be 'dead and gone' by the end of this workout! Big hill here. Starting at the last song's resistance (around an 8), increase every 60 sec. We're going up to a 10. Start seated/position 2, then alternate between standing/position 3 and seated position 2 once you get up to level 9 and 10 .

11. Perfect Gentleman by Wyclef Jean (4:10)
Active recovery. Cadence @ 6. Mix of hand position one, two and three/seated and standing. This is not a break, just getting the circulation moving again. Focus on breathing and technique. Give option for flat road if they're new (or if anyone looks like they're going to pass out).

12. Smells Like Teen Spirit by Nirvana (5:01)
This song is hardcore and so are we. Sprints with resistance! Yay!
Challenge yourself more than "Rock You Like A Hurricane", it's a similar workout, but your legs should be on fire by the end of this one.
Verse: Seated cadence @ 7 or 8
Chorus: seated sprints with resistance @ 7 or 8.
Goal: get the heart rate up and to work on stamina. Read: keep up a hard pace for a longer time. Work through that load, don't touch that dial!
Get comfortable with feeling uncomfortable.

13. My Life Would Suck Without You (3:32)
Big cardio finish!
Verse: switch between seated/position two or standing/position 3 cadence (@ 6 or 7)
Chorus: Position 2/standing SPRINT
This song should be at a slightly lower resistance than the previous so you can go at a faster pace. The goal of this song = big cardio finish. Heart rates up!

14. Ride by Cary Brothers - Tiesta Remix (3:42)
Flat Road. Ride it out for 2.5 min. On bike stretches.

15. 1, 2, 3, 4 by Plain White T's (3:18)
Off bike stretches.

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