Early Bird Wake-up!

My morning class has to be good so that my participants feel good about getting up at 5:30am!! Being a fitness instructor and teaching aerobics for 5 years, I also teach spin to the beat. I find that it helps participants get through the song, especially a tough one and it adds variety. As a Stott Pilates instructor, I always bring Pilates principles into class - it makes a huge difference to form, balance, and control.

• Breathless - The Corrs 4:48 Warm-up
• Here is Gone - Goo Goo Dolls 3:59 Increase resistance into heavy standing climb; at the end of song staying standing, decreasing resistance to go lighter and faster to
• Ready Steady Go - Paul Oakenfold 4:13 stay standing for about 2 minutes and then seated into a flat ride
• Wrong Impression - Natalie Imbruglia 4:14 Moderate tension Begin intervals; heavy standing, digs, light standing - 8 second counts on the beat
• New Sensation - INXS 4:58 Begin with a seated climb - moderate to heavy tension and go into hovering - alternate between hovering and heavy climb
• Take on Me - Aha 4:18 This is an incredible low body sprint. I divide it into 3 levels; 1 is recovery (you will here it) level 2 and level 3. Begin in level 2. Get them centered and balanced over the bike when in recovery and then let those legs fly!!
• All You Wanted - Michelle Branch 3:35 We focus on abdominals in this song. Increase tension to moderate/high. You are over the bike, shoulder blades down, spine long and belly button to spine. Put your hands on your thighs and use your core to hold you in this position. We then take our hands and place them on lower back making spine longer and pulling shoulders back. After 2 minutes or so we go into a climb increasing tempo with music changes
• New Years Day 2002 - U2 6:02 Another sprint - tension light/mod. Levels 1 thru 3. Flat ride adding oblique work into level 2
• Sexual Revolution - Macy Gray 3:53 Jumps spinning with the beat alternating between 8-counts up and down, 4-counts, 2-counts ending with flat ride
• A Good Place - Tim Compagna 5:04 Cooldown and stretch with towel on bike. Finish stretch for calves and hams on floor.

Make sure you have posture and water breaks between songs.

< < Previous Cycling pattern - Next Cycling pattern > >

	Main page - Moves - Music - TBB - Wearables!
	Patterns: Disclaimer / Search / Stats / RSS / Add
	View patterns by month May 2008 April 2008 March 2008 February 2008 January 2008 December 2007 November 2007 October 2007 September 2007 August 2007 July 2007 June 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005 January 2005 December 2004 November 2004 October 2004 September 2004 August 2004 July 2004 June 2004 May 2004 April 2004 March 2004 February 2004 January 2004 December 2003 November 2003 October 2003 September 2003 August 2003 July 2003 June 2003 May 2003 April 2003 March 2003 February 2003 January 2003 December 2002 November 2002 October 2002 September 2002 August 2002 July 2002 June 2002 May 2002 April 2002 March 2002 February 2002 January 2002 December 2001 November 2001 October 2001 September 2001 August 2001 July 2001 June 2001 April 2001 March 2001 February 2001 January 2001 December 2000 November 2000 October 2000 September 2000 August 2000 July 2000 June 2000 May 2000 April 2000 March 2000 February 2000 January 2000 December 1999 November 1999 October 1999 September 1999 August 1999 July 1999 June 1999 May 1999 April 1999 March 1999 February 1999 January 1999 December 1998 November 1998 October 1998 September 1998 August 1998 July 1998 June 1998 May 1998 April 1998 March 1998 February 1998 January 1998 December 1997 November 1997 October 1997 September 1997 August 1997 July 1997 June 1997 May 1997 April 1997 March 1997 February 1997 January 1997 December 1996 November 1996 October 1996 September 1996 August 1996 July 1996 June 1996 May 1996 (earliest)	View patterns by type Body Sculpting Cycling BoxAerobics Stability Ball Step Hi/Lo (floor) Abs Quad Step Warmup/Cooldown Double Aquatic Funk Slide Other