The First Time

So here is playlist 1. I had a minor failure with one song - but hey, there always has to be a first time.

(1) Warm-up: Waka Waka by Shakira. You know, typical warm up stuff - gentle bike ride, deep breathes in, some shoulder rolls, stretch up with interlaced fingers and to the sides, and some single leg riding.

(2) Seated pace run with a sprint: Let's See How Far We've Come by Matchbox 20. I like to keep this at low resistance, have everyone keep with the pace of the music, and sprint full out on the chorus.

(3) First Hill of the Class: Home by Marc Broussard. Find the pace of the music, start a low resistance, and gradually make your way the hill til you're at a standing hill.

(4) Coming down the hill: Jai Ho by Ar Rahmand. Stay up on that standing hill and gradually make your way down.

(5) Jumps: Till the World Ends by Britney. Make sure you are on a good resistance, and have everyone standing. Then . . . if you are super human, do a 4 count jump and a 2 count on the chorus. Since this was a first time thing, I was a little over-zealous.

(6) Weighted Surges: Super Bass by Nicki Minaj. Turn the resistance to an "8" (feels like your going throw mud), and go for it on the chorus. When the chorus is over, turn up the resistance, and repeat until the end!

(7) Position 2 and 3: American Boy by Estelle. Stay on a position 2 until the end of the chorus, then position 3, and repeat until the end.

(8) Johnny G's: Numb by Linkin Park. Start on a 6 and turn up that resistance to a 10 for the chorus.

(9) Pace Run: Bang bang by K'naan & Adam Levine. Low resistance and keep the pace of the music, the whole song!

(10) Standing Hill: Jump on my Shoulders by Awolnation. Turn the resistance to 8 and up you go. Follow the rhythm to make your way up to a 10 and back down to the 8.

(11) Pace with resistance: Lisztomania by Phoenix. Turn down the resistance and have your class turn the resistance as much as they want, but when you say. Keep up the pace though!

(12) Hover: Goodies by Ciara. Turn the resistance up to 8 and stand up. When the moment is right, freeze everything but your legs. On the chorus, unfreeze, and move to position 3 and freeze.

(13) Last Seated Sprint: Beat It Cover by Fall Out Boy. Sprint on the chorus but keep up the pace in the middle.

(14) Standing jog with a sprint: Shake It by Metro Station. Stand up and turn up the heat and go all out on the chorus.

(15) Cool down: Valerie by Amy Winehouse. Time to breathe again!!


That's #1, and when I have more time, the rest will appear too!! Happy Spinning!