A little up, A little down

This is a 54 minutes spin and popular with my group.

• Warm up/stretch shoulders, back, neck....
  Benn Bennasi - Hypnotica 7:28
• Standing hill/easy hill
  Brittany Spears - Womanizer 3:42
• Combo hill/hover on the LOW, LOW, LOW parts
  FloRiDa - Low 3:51
• Recover as needed and then a flat ride
  Kevin Rudolf - Let it Ride 3:55
• 9 Minute song, 3 minutes standing hill, 3 minutes seated build, 3 minutes standing build
  San Fransico Dreaming - Global DJs 9:09
• Recover as needed and then a flat ride
  The Fray - How to Save a Life 4:32
• Combo hill 16by16, 8by8, 4by4, 2by2
  Alex Gaudino - Destination Unknown 3:43
• Standing Hill
  Benny Bennasi - Turn Me Up 5:49
• Recover as needed and then a flat ride
  Jonny Lang - Lie To Me 4:10
• Sprint cycle - 15 second each stand/hover/seated REPEAT until end of song
  Will Smith - Switch 3:13
• Cooldown/stretch
  Choose any 5 minutes song (some of my favorites - Willie Nelson/Georgia On My Mind, Roberta Flack - Killing Me Softly, Rolling Stones - Wild Horses)

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