Summer session started yesterday after a week-long break from classes (A week with out class?! Yikes!). Wednesday nights I'll be teaching "Power Hour" spin class. Now I can officially teach for an hour! Excellent!
1. Jumping Jack Flash by Rolling Stones (3:45)/WU
2. Run Around Sue by Dion & The Belmonts (2:43)/WU Mix
3. Crazy by Aerosmith (4:03)/WU Rolling Hills
4. The Joker by The Steve Miller Band (3:38)
Jumps & Surges. Jumps during verse. Surges during chorus (standing/pos 3).
5. Who Are You? By The Who (6:22)
Cadence & Climb. Start out fast @ FR. At 3min mark, rhythm changes from slow to fast. Alternate climb and pick ups accordingly.
6. You're All I Need by Method Man (3:41)
Jump Mix. Start @ 6. Increase Resistance Every Min.
7. Philosophy by Ben Folds Five (4:37)
Cadence and Flat road sprints. Every 20 sec. Cadence @ 6. Sprint @ FR.
8. Lightening Crashes by Live (5:26)
Climb. FR ==> 9. Add in some surges.
9. Paranoid by Black Sabbath (2:48)
Cadence. Standing Run @ 6 or 7 (on the beat).
10. Reckoner by Radiohead (4:50)
Hi Resistance Intervals.
30 sec isolation of lower body (standing/pos 3 @ 9)
30 sec recovery (options: turn down/sit down/just go back to using body weight)
11. Self Inflicted by Katy Perry (3:26)
Cadence @ 5 or 6. Active recovery.
12. Eternal Life by Jeff Buckley (4:53)
Power song. Sprints with resistance. 10, 20, 30, 45 intervals-same amount of recovery in between.
13. Riverdance by Bill Whelan & Anuna (5:42)
I happen to love the music from Riverdance. This track starts out very slow and dreamy and then every minute gets faster and faster; BIGGER & BIGGER! And that's what we're going to do. Start out at the top of the hill @ 9-10. Hold for minute. Each minute come down a level AND pick up the pace. By the last 30 sec-all out SPRINT to the finish!
14. A Boy Named Sue by Johnny Cash (3:47)/Cool down
15. The World At Large by Modest Mouse (4:33)/stretches
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