The King Of Pop: Spin Profile # 21

Regardless of the convtroversy behind the man, the music of Michael Jackson is legendary. Who doesn't have memories of trying to learn Thriller, the Moonwalk, or belting out "Billie Jean Is Not My Lover!"? His lyrics and beats will stay with us for the rest of our lives and will go on to affect generations beyond our own.

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.

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 Down

This 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