Spin combo

Hi everyone, here is one of my spin classes that I taught last week - it went down really well:

• Track 1: Radio Gaga - Queen
  Basic warm up, seated and standing on a light resistance
• Track2: Electric Avenue - Supafly inc
  Climb in the saddle 7/10
• Track 3: Switch - Will Smith
  Light resistance, standing run - Stay on the beat, stay light and keep going!
• Track 4,5 and 6:
  Where's Your Head At (Klaas remix) - Jean Elan
  Party people (Club mix) - Hi Jack
  The Riddle - Paul and Luke
  3 x intervals of:
  30 second seated sprint
  30 second standing sprint
  30 second standing climb (8/10)
  1 minute staning climb (streamlined body right down 8/10)
  1 minute seated climb (8/10)
• Track 7 and 8: 9 minute climb
  We Don't Need Another Hero - Tina Turner
  Hells Bells - ACDC
  Seated (8 1/2 /10) stay seated but climb out of saddle on chorus
  Take up to a 9/10 with 2 minutes to go and keep same pattern
  Hells Bells: 9/10
  1 minute seated
  1 minute out of saddle
  1 minute seated (Hand pos 3)
  1 minute sitting straight up no hands on handlebars
  I like to spend the last min or two of a climb attacking out of the saddle for bursts of 20 seconds - stay in a level 9 - kills your legs!
• Track 9:
  Jolene - Dolly Parton
  Standing run in a light resistance double time to the music - endurance - keep it light and on the beat!!!
• Track 10:
  Womanizer - Britney Spears
  Add in some jumps for fun 7/10
• Track 11:
  When I Grow Up - Pussy cat dolls (Dave Aude Audacious radio)
  Best sprinting song ever! The beat just builds so beautifully!
  You can fit in 4 sprints, I like to maintain a fast 5/10 and then acclerate on the chorus and stand for the last sprint. It is such a motivating mix!
• Track 12 and 13:
  Time of My Life - David Cook
  Say You Say Me - Lionel Richie
  Cool down and stretch!

This is a basic idea- I play around a lot in the class and just make sure that the transitions go well with the music and make sure I really push my class and they love it!

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