Another Nite An Elevator: Spin Profile #17

1. Dame Un Beso (2:00)/ Cadence + Drill Explanation
Originally I heard this song in the movie "Auberge Espagnol" when I was living in France. It's about french foreign exchange student in Spain and his identity search. Very apropos for my time abroad and a great warmup-cadence beat!

2. Please Don't Leave Me by P!nk (3:52)/WU @ 6, Surge during chorus
P!nk keeps coming up with fun workout songs (or sing-a-long car songs!). Use the bigger feel of the chorus to explode up into a standing run and surge the pace.

3. Another Night by Real McCoy (3:57)/WU Sprint Intervals, 10/20/10 repeats
90's club classic. Love to sing that male part. So cheesy! Easy sprints @ 85%. Get 'em moving, but not all out yet. Plenty of time to work it later.

4. I Want You Back by Jackson 5 (3:00)/Chorus: Surges @ 6, Stand/Pos 3; Verse: Cadence
Jackson 5 songs generally make me very smiley happy. Good way to get those legs moving early.

5. The Way I Are by Timaland (2:59)/Climb, Standing/Pos 3. Increse Res/30 sec
Option: Pick ups during chorus

6. Everytime by Britney Spears-Valentin Remix (3:25)/Power 10's
Sit it down. Verse: Cadence @ 6. Chorus: Turn it up 2x. Power 10 all out sprint by my count. Next verse: bring it down to 6 again. Repeat to end. Remember: exhaust yourself during the Power 10!

7. Elevator by Flo Rida (3:50)/Stairs
Stair climber drill. 3x 1min. Sit down in between stairs and bring down to flat road. Should be out of breath.

Form: Imagine that you are charging up stadium stairs. Bounding two steps at a time! A little different than the normal run. Increase resistance to 8 or 9 [HEAVY!]. Dance on your toes; quick feet; as soon as you reach the bottom of the pedal stroke, drive knee up. Should feel this in calves and lower quads. Make sure you stand tall, suck in the abs, keep your weight back, and light grip. This is for the advanced spinner. Easier option, 1 minute pick ups in standing position 3.

8. Use Somebody by Kings of Leon (3:52)/Power 10's ==> chorus

9. Gimme More by Britney Spears (4:14)/Modified Jumps, Stay in Pos 3 whole time go from normal climb position to as far back as you can go. During chorus keep it back.

10. Turn My Swag On by Soulja Boy Tell 'Em (3:27)/Jump Mix

11. B.O.B. by Outkast (5:05)/Stairs! Burn it out. 1 min intervals w/20 sec rest
This beat is driving. Use that to explode up the stairs. Picture

12. Glycerine by Bush (4:27)/20 sec isolation intervals @ 9.

13. Heaven Is A Place On Earth Rmx by Ultra Flirt (5:18)/Start @ 9, down/30 sec
After 2.5 min, sprint intervals: 15, 30, 45, 60 @ FR or 6

14. I Do Not Hook Up by Kelly Clarkson (3:21)/Verse = Cadence Chorus = Surges @ 6

15. Any Way You Want It by Journey (3:23)/Big Burning Finish! Sprints with resistance during chorus @ 7 or 8. Last extended chorus at FR. All Out!

16. The Fear by Lily Allen (3:28)/FR cadence
17. Such Great Heights by Iron & Wine (4:12)/Stretches