I scrambled to get this profile together this morning for the Friday at Noon Spin Class. Everyone had a great time--really enjoyed the songs. I saw more people singing, smiling AND working really hard. Seriously, some people were sprinting like there's no tomorrow.
The five song ending set is killer...
1. Beat It (4:18)/WU
2. Rockin' Robin (2:34)/WU Run @ 6
3. Don't Stop 'Til You Get Enough/Seated Cadence + short bursts of standing/pos 3 @ 6.5
4. Scream (4:38)/Ahh, Janet + Michael. Fierce song to start the workout. Agressive pos 3 stance @ 7.5 ==> 8.5. Increase every minute. CADENCE!5. Smooth Criminal (4:17)/Start @ 9, standing pos 3; ascend every 30 sec, after 1 min sit down + pick up the pace. Small changes in resistence. Down to a 6 (not FR) by end
6. Man In The Mirror (5:19)/Start with modified jumps @ 7 (standing pos 3, shift hips from center of saddle to back of saddle). 2 minutes in, start to climb. Increase every 30, keep cadence, up to 9.
Love the lyrics to this song. Make A CHANGE! Got to live with the 'man in the mirror.'
7. P.Y.T. (Pretty Young Thing) (3:59)/@ 6 Jump Mix, Add in 10 sec surges in pos 3
8. Black or White (4:15)/Seated cadence to start @ 6, 1 min seated/standing jumps, 1 min pos 2/3 jumps, 1 min seated pickup. Fast Pace!
9. The Way You Make Me Feel (4:26)/@ 8, Jumps + seated pickups in chorus
FIVE PART FINISH.
Visualize: alternate slow ascent, run, slow ascent, run, slow ascent.
Goal: Keep yourself in an uncomfortable zone.
--In the slow ascent, goal is to keep the pace fast, increase resistance slowly from FR to 8 (no higher). Do not let your legs slow down!!!! Once you get to a resistence level where you feel you can't keep the pace fast, do no increase any more. Make you legs burn + feel uncomfortable. Mental challenge to push yourself to the edge.
--Run songs: Immediately turn resistance down to a 6 after the climb. Stand up quick! Pick the pace up. The res is light, so the challenge should be with your heart rate/breathing and less in your legs.
SO, we're alternating feeling uncorfortable in a our legs versus our breathing. PUSH PUSH PUSH. BREATHE!!
This was really challenging. Focusing on form + breathing will get you through.
This was really challenging. Focusing on form + breathing will get you through.
10. Bad (4:08)/remember, small changes in resistance (FR ==> 8). PACE STAYS FAST! Burn the quads out.
11. ABC (2:57)/Run @ 6.
12. Thriller (5:57)/This one was the hardest for me since it's so long. FR ==> 8. FACE PACE. Slow ascent.
13. I Want You Back (3:00)/Last RUN @ 6. Push the pace.
14. Billie Jean (4:53)/Slow ascent FR ==> 8 FAST PACE. Ahhh killer!
15. I'll Be There (3:58)/Cool DownThis was a great finish to the tribute. Beautiful song. I remember this most from the Michael Jackson movie that VH1 plays.
RIP Michael Jackson June 25, 2009
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