Put a Reggae Spin on it

I have been instructing spin classes for five years. As so many of you before, I want to thank you all for sharing. I can't tell you how much I rely on this site to revitalize my classes. Here's one for you with a Reggae spin on it. All the music is available on iTunes.

Note: I teach to the music by each beat. You will see that each movement lasts for a specific time in each song. If you have any trouble understanding it please feel free contact me.

1. Warm Up: Power 2 Move Ya by The Hit Co. - 6:54

2. Dance and Shout (Dance Hall Version) by Shaggy and Pee Wee - 3:48

• Standing flat to 2:03
• Increase resistance (individual choice) to 2:11
• Standing climb with same cadence as standing flat to 3:35
• Decrease resistance to 3:48

3. Temperature by Sean Paul - 3:37

• Standing flat to 15 (seconds)
• Single jumps to 30 (seconds)
• Standing flat to 46 (seconds)
• Single jumps to 1:01
• Standing flat to 1:16
• Single jumps to 1:32
• Standing flat to 1:47
• Single jumps to 2:02
• Standing flat to 2:17
• Single jumps to 2:33
• Standing flat to 2:49
• Single jumps to 3:35

• Recovery and drink to 33 seconds (Tell your participants if they need more recovery time join in when they are ready)
• Seated climb (resistance is personal choice. I like to climb to the beat) to 3:45

• Recovery 23 seconds
• Standing climb to 1:34
• Accelerate in the standing climb to 1:50
• Back to standing climb pace to 2:48
• Accelerate in the standing climb to 3:06
• Back to standing climb pace to 4:05

6. It Wasn't me by Shaggy - 3:48

• Recovery 20 seconds
• Seated flat with some tension to simulate strong headwind (ride to tempo) to 3:43

7. Dreadlock Holiday by 10cc - 5:03

• Recovery to 1:05
• Standing climb to 1:33
• Increase resistance to 1:41 (personal choice as to how much to add at each increase)
• Standing climb to 2:46
• Increase resistance to 2:55
• Standing climb to 3:59
• Increase resistance to 4:08
• Standing climb to 4:55
• Take full turn off to recover

8. (I Can't Help) Falling in Love With You by UB40 - 3:26

• Recovery to 33 seconds
• Add tension to 36 seconds
• Seated climb to 3:12
• Remove tension to 3:19

9. On The Go (Faster Than Bullet) by Mavado - 3:42

• Recovery to 43 seconds
• Seated flat fast pace (individual choice) to 3:39

10. Could You Be Loved by Bob Marley and the Whalers - 3:58

• Recovery to 1:10
• Standing climb to 3:47 (add resistance for advanced riders at different points)

11. Pass the Dutchie by Musical Youth - 3:20

• Seated flat (fast pace) to 3:14

12. Boombtastic by Shaggy - 4:10

• Recovery 25 seconds
• Standing climb (add resistance for advanced riders at different points)
• Run through the climb for the last 30 seconds

13. Red Red Wine by UB40 - 3:04

• Cool down

14. Reagae Instrumentals 14 by Reggae Instrumentals - 5:38

• Stretch

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