My Low Budget Life: Spin Profile #18

Two hill sets. First longer than second. Valley in between. Second set shorter, but more intense.

1. Soul Man by The Blues Brothers (3:01)/Warm Up
2. These Are Days by 10,000 Maniacs (3:41)/Warm Up Run
3. Bring Em Out by T.I. (3:39)/@ 6 Standing Position 3, Sit & Pickup during chorus; after each pickup, increase resistance half turn; stand up again

4. Once In A Lifetime by Talking Heads (4:19); Seated Climb FR ==> 8.5
5. Low Budget by The Kinks (3:51)/Standing Position 3 @ 9
6. I Gotta Feeling by Black Eyed Peas (4:49); Sprints during "rap" @ 6
7. My Life by Billy Joel (4:42)/Climb FR ==> 7; Jumps; Climb ==> 9; Descend ==> 6
8. Apologize Remix by Power Music Workout (4:21)/Climb + pickups during chorus

9. Just What I Needed by The Cars (3:44)/Flat Road; Verse: Cadence; Chorus: Sprint
10. Waking Up In Vegas by Katie Perry (3:19)/Run @ 6; Pickups during chorus

11. Carry On Wayward Son by Kansas (5:21)/Climb 6 ==> 9; Add in some pickups
12. Shake Your Pom Pom by Missy Elliot (4:00)/2x1min, 1x30sec stair climb (@ 9; quick feet), FR break in between
13. In The Air Tonight by Non Point (4:31)/Climb 6 ==> 8.5, Sprint during chorus
During last minute (drums): take 10 sec break, then 50 sprint to finish with heavy resistance. Whatever you have left!

14. Popular by Kristen Chenoweth (Wicked) (3:44)/Cool down
15. Falling Slowly by Glen Hansard & Marketa Irglova (4:04)/stretches
-From "Once" soundtrack. Beautiful!