The majority of the spinners in my classes are college students. And what's preoccupying everyone's mind this week? SPRING BREAK! Aww yeah. Soon we'll all be getting away to exotic (Jersey's exotic, right?) locales and hoping that all of our hard work at the gym shall pay off. OK, maybe we're not all going down to the Islands, but we still all want to have booties we can shake on the dance floor and be proud of!
In honor of this hope, I am doing a butt-busting class. Each track is focused on making those glutes burn! Woo-hoo!
Warm up. First three songs as per usual.
1. I Melt With You by Modern English (3:49)
2. Dancing With Myself by The Donnas (3:28)
3. What's Your Fantasy by Ludacris (4:36)
4. Snow (Hey Oh) by Red Hot Chili Peppers (5:36)
Lots of hill work today! 2.5 minutes seated climb. 2.7 min standing climb.
Increase resistance every 60 sec. Go from 6 to 8 or 9.
5. Shake That by Eminem (4:34)
Keep it at 8. 30 seconds standing/position 3. 30 sec standing/position 2. Repeat through entire song.
6. 22 by Lily Allen (3:06)
Bring it up to a 9. Standing/position 3. Goal of this song is to keep upper body completely still and to make circles with the peddles. This should isolate the glutes more than usual. Core! Pace is slow. Slower than the beat. Option to do this at an 8. However, it's actually easier to keep your upper body still when the resistance is up (but you burn alot!).
7. I'm Really Hot by Missy Elliott (3:31)
Modified Jumps. Standing. Alternate hand position 2 and 3 @ varying tempos (counts of 2, 4, 8, 16)
8. Such Great Heights by The Postal Service (4:26)
Active Recovery. This is the only "break" song we're getting.
2 options.
Option 1. For the newbies. If you're feeling really dead, you get to sit it back in the saddle and just ride it out = cadence @ flat road or 6.
Option 2. Standing/position 3. Cadence @ 7.
9. I'm On A Boat by The Lonely Island (2:36)
Bring up resistance to 9. Cruise standing/position 3. Glutes!
10. Seven Nation Army by The White Stripes (3:52)
Bring it back down to 6. Get into standing/position 3. Increasing resistance every 30 seconds reach a 10 by the end. Last 30 seconds do core balancing from a position 2. Watch the knees!
Option for Vets: During chorus, ease into the saddle and "sprint" (resistance so high that it's really just anything faster that what you're doing during the verse)
11. Shake Ya Tailfeather by Nelly & Murphy Lee
Alternate standing/position 3 and seated/position 2 every 30 seconds. Resistance @ 7 or 8. Keep up with that beat! Focus on using those butts to stand up. When standing/pos 3, stick that butt back as far as it will go.
12. 867-5309/Jenny by Tommy Tutone (3:46)
8 counts seated, 8 counts standing/position 2, 8 counts standing/position 3. Repeat the entire song. Resistance up at an 8, should be very hard to keep up with the beat. Focus on using squeezing your glutes when you stand up.
Option: Hold it out in position 3 during chorus. Pick up pace. Then go back to cadence.
13. Freebird by Lynyrd Skynyrd (9:07)
First half of song, seated/position 2. Heavy, heavy resistance. 9 or 10.
Second half of song bring it down to 8 (still pretty heavy though!). Get out to standing/position 3. Bring it home as fast as you can hand. Push the beat! It's heavy, so prolly won't be able to keep up with the tempo of the song, but that doesn't mean we can't try. Focus on pushing down on those pedals with the glutes!
Cool Down. Ride it out until heart rates come down. On/off bike stretches.
14. Crazy by Gnarls Barkley (2:58)
15. Sober by Pink (4:12)
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yo Nina! it's Ari. . . I finally made it!
ReplyDeleteanywho, I just wanted to say that I think you are pretty damn swell. thanks for the link... I dig your reviews of the Ill-a-delph :)
Yay! Thanks for coming! Just trying to keep it real. ; ) see you back at my favorite place!
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