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2.17.2011

Spin set list

One of my 101 in 1001 things is to become a certified spin instructor. Why not get paid to do something I love and already participate in several times a week? I wanted to get pumped up before I register for the certification class, so I created my own set list for a spin class I may one day teach. My personal favorite is a rolling hills workout. I love the intense climbs followed by downhill recovery, then fast flat work until the next hill, so that's the sort of set list I went for. What do you think? Would it make you excited to cycle with me?

Magic-- B.O.B ft Rivers Cuomo {3:30} Quick warm up, get the blood pumping with a beginning push point

Radioactive-- Kings of Leon {3:27} Increase resistance to 6, pick up at the chorus with a sprint, then recover, repeat

Love the way you lie-- Eminem ft Rihanna {4:23} Add resistance to an 8 for a hill climb! Add resistance every time Rihanna comes in until you get to your level 10, it better be hard to pedal on the beat!


Blah Blah Blah-- Ke$ha ft 3Oh!3 {2:52} Release tension to a 6, racing downhill toward flat work, lemme see you work!


Raise your glass-- Pink {3:23} Flat road! Recover for 40 seconds. Sprint chorus, recover, sprint again.


Sail--Awolnation {4:01} Slow your legs, increase resistance to get on the beat for the next hill, add more tension every 30 seconds for a major 4 minute killer at a level 9


Electric Feel-- MGMT {3:50} Still on a hill, just not as steep. Decrease resistance to an 8, recover, then pick up speed to a run on chorus, repeat


Moneygrabber-- Fitz and the Tantrums {3:02} Release the tension back to a 6! Flat road, sprint on the chorus, recover, repeat.


Mercy-- Duffy {3:48} Base of a hill. Stand and sprint the chorus, gradually add resistance up to an 8 when you sit 


Airplanes-- B.O.B. ft Hayley Williams {3:01} Release out all the tension, keep the legs rolling, cool down and stretch time



Good job!! You made it through my crazy 58 minute spin set list! If anyone decides to use this playlist for their own workout, let me know how it goes!!

4 comments

  1. Dude I've always wanted to try a spin class - it looks craaaaazy!

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  2. I wish I had a stationary bike handy because I'd love to try this workout. Great song choices.

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  3. Michelle, they ARE crazy! It's intense and at first it hurts like the dickens on your lady parts and muscles you didn't realize you ever needed, but it gets better, and I love it!

    Adrienne, you should totally try it out sometime, or just use the playlist for another activity and let me know how that goes :) If I ever actually teach a class someday and have options to bring in guests, you ladies will have to make a special trip to SJ to check it out hehe

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  4. I love that you did this- spin class is my FAVORITE! And I love the songs, I would definitely take your class!

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