Spin Boot Camp

• Rock the Casbah 3:42
  Warm up
• Don't Stop 6:29
  Seated climb; starting at 2 minutes begin climbing 1/4 turn every minute
• My life Would Suck 3:32
  Sit for 30 seconds; 1/2 turn standing run for 1 minute; seated run 1 minute; 1/2 turn standing run 1 minute
• Sinnerman 4:35
  10 seconds on/ off; 15 seconds on/off; 30 seconds on/off; 45 seconds on/off; pyramid
• Blitzkrieg Bob 2:12
  Seated run
• Viva La Vida 4:01
  Standing to seated flat run with jumps
• It happens 3:02
  Seated sprints 30 seconds on/off
• Shut up and drive 3:35 (partners)
  30 seconds each; MB sit-up toss; MB hand off twist figure 8's; windshield wipers front/side
• Single ladies 3:15
  Light hill resistance at a 5 for 1 minute, up to 6 for 1 minute, up to 7 for 1 minute
• Everyday 4:46 (SKIP)
• Feedback 3:40
  45 seconds standing, 30 seconds seated, 15 seconds sprint, 60 seconds standing, 30 seconds seated, 15 seconds sprint
• Poker face 3:59
  1 minute each, 30 seconds each leg
  Wall sits with body bar lateral raises up and down, hold out, hold up
  Body bar jumping jacks
  Body bar leg lifts
• Black Horse 2:52
  MB lunge twist; MB butt buster, MB lunge overhead
• 4 Minutes 4:04
  45 seconds run; push ahead 15 seconds on 30 seconds off
• Walking On Sunshine 3:47
  30 seconds seated; 30 seconds standing
• Lets Get Loud 3:59
  Standing run
• Just Dance 4:02
  Hill climbs standing; seated run
• Clocks 5:07
  Cool it down

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