Monday Night Sweat

This playlist is over 52 minutes long - 45 minutes of spin, warm up, cool down and stretch.

• Heaven, Los Lonely Boys (3:47) - Mood, warm up
• Snow (Hey Oh), Red Hot Chili Peppers (5:35) - warm up, stretch
• Uprising, Muse (5:05) - seated pedal at a level 6. As music builds towards chorus, turn up resistance to an 8 and stand. At chorus, move hands to end of handle bars, turn resistance up to a 9 and "pump" through chorus. Turn back down for next verse and repeat.
• Take It Off, Kei$ha (3:35) - standing pedal at a level 6. High hover over handle bars for :30, low hover for :30, turn up resistance and keep repeating.
• One Time, Justin Bieber (3:36) - slow seated climb starting at level 6 and turning up every :45
• Rock That Body, Black-Eyed Peas (4:29) - standing pedal at a level 7/8 - bounce for :30, no bounce for :30, repeat through song
• Learn to Fly, Foo Fighters (3:55) - seated flat ride at level 7, double-time tempo through chorus. Repeat
• Mony Mony, Billy Idol (4:07) - seated pedal at a level 6. As music builds towards chorus, turn up resistance to a level 8 and stand. At chorus, move hands to end of handle bars, turn resistance up to a level 9 and "pump" through chorus. Turn back down for next verse and repeat.
• When You Were Young, The Killers (3:40) - standing pedal at a level 7. High hover over handle bars for :45, low hover for :45, turn up resistance and keep repeating.
• Wind It Up, Gwen Stefani (3:12) - seated climb starting at level 6 and turning up every :45
• Welcome to the Jungle, Guns and Roses (4:35) - standing pedal at a level 7/8 - no bounce for :30, bounce for :30, repeat through song
• With Legs Like That, Jim Johnston (3:07) - seated flat ride at level 8 for 1:00, level 7 for 1 minute, level 6 for 1 minute
• Lovin', Touchin', Squeezin', Journey (3:51) cool down/stretch

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