Rockin' Metal Spin

Thank you all for your inspiration! Here's my very first class, which I taught last night.

• Warm up: Take it Off (The Donnas) [2:40]
• First drill: Run Like Hell (Pink Floyd)[4:24]
• Seated climb adding 1 turn every minute (4x); start at medium tension
• Second drill: I Can't Drive 55 (Sammy Hagar) [4:12]
• Jumps: 15, 10, 5, 2
• Third drill: Schism (Tool) [6:49]
• Starting at medium: seated to standing hill climb for 3 minutes, 1 turn per minute. At 4 minutes, back off 2 turns and seated sprint for 1 minute. 2 turns to back up hill till end
• TAKE HEART RATE!!! 10 seconds, should be between 26-30
• Fourth drill: Fuel (Metallica) (4:29)
• Medium-high tension: seated sprint 30 seconds, standing jog for 30 seconds, recover 30 seconds
• Fifth drill: Looks that Kill (Motley Crue) (4:17)
• Medium-high tension no bounce. 1 minute up/1 minute recover
• Sixth drill: Awake (Godsmack) (5:04)
• Medium high fast ride for 4 minutes; sprint last minute
• Seventh drill: Down with the Sickness (Disturbed) (4:37)
• Start medium tension, standing hill climb, turn every 30 seconds, no bounce at 15 seconds
• Eighth drill: Times Like These (Foo Fighters) (4:16)
• Medium tension standing jog, seated sprint at chorus
• Ninth drill: Loser (4:24)
• Medium high tension; No bounce 1 minute up/1 minute recover
• TAKE HEART RATE!!!! 10 seconds between 26-30
• Cool down: Sad Lisa (Summer Solstice Windham Hill Collection)
• Deep breathing and stretching

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