Another Spinning Workout

• Seated flat - warmup, body cues, cadence check "Everybody Dance" - Chic - 6:42-80 - 110rpm
• Seated flat/standing run - add gear here "No other Man" - Christina Aguilera - 3:48
• Continue seated flat/standing run - add gear "Gotta Get Through This" - Daniel Bendingfield - 2:39
• Recover 1 minute, bring cadence down slightly
• Seated sprints - :15 second sprints keep gear at 80 RPM "Can you feel me" - Will Smith - 3:44
• Jumps - keep the gear, "I can't wait" - Brassy - 2:54
• Recover 1 minute/bring gear down to flat
• Seated/standing climb - after 1 minute - start adding gear (3 total) about halfway into song, come out to third postion "California Love Remix" 2Pac - 6:25
• Seated sprints - have them bring gear down slightly, :30 sprints, maintain cadence "I.R.O.C.C" - lil iROCC Williams - 3:07
• Seated flat - 1 minute recovery - maintain high cadence after 1 minute 80 - 110 RPM's "Promiscuous" - Nelly Furtado - 3:42
• Standing climb - add resistance at beginning of song (4 total) every :30 seconds., then come out to run "Oh" - Ciara - 4:16
• Seated climb - maintain gear/cadence. stay seated "Hot Fun in the Summertime" - Sly & Family Stone - 2:37
• Seated flat - bring cadence to a flat - recover - after one minute bring cadence back up to 80 - 110 "Rapper's Delight" - Hidden Beach Recordings Presents: Unwrapped Vol.4 - 4:36
• Cool Down "Unwritten" - Natasha Bedingfield - 4:15

I love the ideas on this website, please post more spinning ideas.:)

Thanks!

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