Chicken Noodle Soup & A Soda On The Side: Spin Profile #5

I just started a new spin class on Saturday's at 11am. Here's what I did for the first class last week. The songs are different, but the workout is similar to profile #4. Introduction to sprints, hills, running/cardio work. Focus on technique. The end is killer (just like #4).

3 Song Warm Up~
1. Working For The Weekend by Loverboy (3:41)
Flat Road. On bike stretches.

2. Take Me On The Floor by The Veronicas (3:30)
Cadence. Standing/Position 3. Resistance @ 6.

3. Bend Me, Shape Me by American Breed
Run. Standing/Position Two. Resistance @ 6.

3. Misery Business by Paramore (3:31)
Flat Road
Verse: Cadence
Chorus: Easy sprints/90% effort. Still have juice in the tanks.

4. Ooh La La by Goldtrapp (3:23)
Cadence @ 7/10 resistance. Mix up seated/position 2, standing/position 2, and standing/position 3.

5. Where'd You Go (Single Version) by Fort Minor (3:52)
Hill. Move from flat road to level 9/10 resistance. Increase every 30-60 seconds. Get every one to have same pace.

6. Bootylicious by Destiny's Child (3:27)
Jumps. Alternating 8 counts and 4 counts for the verses. During chorus sit it down and sprint. Resistance is lower to keep up with the fast pace = @ 6.

7. Born To Be Wild by Steppenwolf (3:30)
Back to our Hill.
Verse: standing/position 3.
Chorus: standing/position 2 ~ Run/Sprint it out. Pick up the pace!

8. Going On by Gnarls Barkley (2:54)
Love this song. Running with resistance. Resistance @ 7 or 8. When tempo changes at end of song, go out to position 3, increase resistance by half a turn.

9. Chicken Noodle Soup by Webster & Young B (4:43)
Here's the entertainment of the hour. Turn resistance way, WAY up. To 9 or 9.5. Start in standing/position 2. Using your CORE, find your center of balance and let go of handlebars. If you falter, use your core to straighten yourself (read, contort your core back into place, only minimally using your hands. This should BURN--not only in your core, but in your legs as well. Also ****make sure to instruct people to not let their knees fall in front of their feet. Keep the weight right over the pedals!!

**Added challenge/laugh. On the chorus, try to do the hand motions of the "Chicken Noodle Soup" dance.... http://www.youtube.com/watch?v=vZvZ3G65E1c (this is my favorite video, but their are official ones too...this just makes me laugh everytime I watch it). Most college students know this dance. One of my high school students from the lab taught me this dance a couple of years ago. Do the "Let it rain-and clear it out part".

On the "Let's get it, let's get" part and the verse, I went out to standing/position 3 and tried to pick up the pace as much as I could. Keep bringing it back to the balance exercise on the chorus. Keep reminding people to engage the core.

Corniness aside of the dance, this was a tough workout. I kept missing the transitions back to the position 2/balance part during the chorus because my legs were burning so much I could hardly think.

Keep reminding people to protect those knees! Watch that they don't slide beyond your toes!!!

Big Finish! These last two songs are killer.
10. Falling Down by Atreyu (2:59)
Sprints with resistance. Bring resistance to an 8.
Verse: Cadence
Chorus: SPRINT. These are all out/100% sprints. Stay tough.
Option: for those who are newer, turn resistance down during verse to give legs more of a rest. Vet's, don't touch that dial--you know who you are!

The chorus to this song is so fun to work out to: "We're Falling Down!/It's in your head/all the voices mistaken/(shake it off, shake it off)/We're all dying in the end" I sing right along and it's good motivation too. Sprints with resistance are killer!

11. Good Lovin' by The Rascals (2:31)
Run to the finish! Standing/position 2 @ 6 or 7 (you should be able to keep the pace up). Run/sprint. This is it. Heart rate should be spiking.

Cool Down. We made it. Yay!
12. You Found Me by The Fray (4:01)
Pedal it out. Flat road for 2 min. Seated/position 1. Third minute bring resistance up to 6. Ride out easy standing/position 2 or 3. Last minute, sit it back down. Flat road.

13. Bed by J. Holiday (4:35)
Take resistance all the way off. On/off bike stretches.