Lou's SWEATY CYCLE MIX #1

45 minute cycle class:

CYCLE MOVE/Title /Artist

• Warm up - Hit The Road Jack- Buster Poindexter
• Seated climb to standing run - Everyday Is A Winding Road - Sheryl Crow (seated climb about 2 minutes, stand after about 2 minutes at the chorus)
• Seated climb- Sweet Baby- Macy Gray/Erykah Badu (OR BEAST OF BURDEN by the ROLLING STONES) - increase tension every 30 seconds or so
• Sprint -- I'm A Believer - Smash Mouth - 30 on/ 15 - 30 off
• Recovery (or continue sprints) - Gimme Some Lovin' - The Spencer Davis Group
• Standing climb - Bitter Sweet Symphony - The Verve (increase tension at 1 minute intervals)
• Jumps (8/4/2) - Lady Marmalade - LaBelle
• Sprints - Holding Out For A Hero - Bonnie Tyler (15-30 seconds on/ 15-30 off)
• Recovery or continue sprints - Saturday Night - Bay City Rollers
• Recovery / standing run * - Proud Mary - Tina Turner * tempo increases around 2:20
• Recovery / jumps (8/4/2)** - Sexual Revolution - Macy Gray ** tempo increases around 1:20
• Cool down - Feelin' Love - Paula Cole (or By Your Side by Sade)

Hello! This went over very well in my last cycle class. I found all the songs on MUSICNET from AOL.

On the sprints, I sometimes let the each particpant call the start and stop time. It helps me to remember their names, and they love to be more involved in the workout!

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