Started In Here: Spin Profile # 23

Admittedly it was hard to follow up that 90's class. This profile definitely didn't beat that one, but it was still fun and sweaty.

Groupings of songs meant to be done "as a set." Meaning: try to endure through the whole set without breaking/backing off the intensity. Take water as needed!

1. Fire Burning by Sean Kingston (4:03)/WU
2. Good Girls Go Bad by Cobra Starship (3:18)/Verse = Seated Cadence @1; Chorus = Standing Surge. Let's get some speed early on today!
3. Do Wah Diddy by Manfred Mann (2:23)/Run @ 1

4. Shawty Get Loose by Lil Mama (3:33)/Jump Mix @2, Standing Surge during chorus
5. What I Got by Sublime (2:51)/Standing Position 3, Cadence @ 3
6. Summer of '69 by Bryan Adams (3:34)/Seated Climb 1 ==> 3, Add in some standing surges
7. Swing, Swing by The All American Rejects (3:53)/Standing Position 3, Cadence during verse, sit down pick it up during chorus.

8. Ignorance by Paramore (3:38)/Back to the flats. Sprint Intervals. All out!
9. Stacy's Mom by Fountains of Wayne (3:18)/Climb, seated + standing mix
10. I Know You Want Me by Pitbull (4:26)/Jump Mix @2
11. Baby Got Back by Sir Mix A Lot (4:23)/Speed Bumps, FR > 1.5 > FR. 20 sec intervals. Pace stays constant through the resistance changes.

12. Welcome To Paradise by Green Day (3:44)/Active recovery. Cadence @ FR or 1. Recovery so you can go at the last set with 100% effort.

13. Let's Get It Started by Black Eyed Peas (3:37)
14. Just Dance Rmx by RedOne/Lady Gaga (4:19). verse = standing post 3 @ 3, chorus = mix of standing and seated sprints w/resistance @ 2 or 3.
15. New Divide by Linkin Park (4:30)/standing climb from 2 ==> 3, add in surges.
16. Rock Around The Clock by Bill Haley & His Comets (2:10)/Race to the finish! 1min standing run, 1 min seated all out sprint.

17. American Boy by Estelle (4:45)/CD
18. Smile by Lily Allen (3:16)/CD