Spin Class Number 2

I'm so excited to be teaching spin. It is killer to wake up at 4:30, but I am usually so nervous about it going well that I am awake anyways! This is the week 2 playlist for the class.

On a side note, these playlists are usually just about 60 minutes long. 

(1) Warm Up: Sound of Sunshine by Michael Franti - you warm up to it, duh. (3:44)

(2) Positions 2 & 3: Stereo Love by Edward Maya featuring Vika Jigulina (4:07). Turn the resistance to an 8, and stand up. Keep the pace of the music, after the music build at about a minute and a half, move to position 3. At about 2:18, turn up the resistance to a 9 and go back to position 2. Finally, for the last minute of the song, work at position 3. 

(3) Hill #1: Uprising by Muse (5:05). Start on a 6 for resistance, when the singing starts, turn it up to a 7. After the chorus, bring it to an 8, for the next chorus a 9, at the pause - make it a 10. Back to the chorus, back to a 9, and at the second pause, finish the song on an 8 for resistance. 

(4) Jump #1: Get Your Freak On by Missy Elliot (3:31). Count down from 8 to 1, 7 to 1, 6 to 1, until you get to 2-1, then reverse, having students stay up for the first 8 counts, down the for second, up for the 7 counts, down for 7 counts. You should be able to do this twice. 

(5) Pace with class member resistance adjustments: Take Me Out by Franz Ferdinad (3:57). As the song goes, have class members turn up their resistance, after starting on a 6. They can turn up a 1/4, a 1/2, etc. They should work as hard as they want to work while keeping up the pace of the music. 


(6) Heavy pace with long jumps: International Love by Pitbull (3:57). Turn the resistance to an 7 and have everyone keep up with the pace of the music. When you get to the chorus, have everyone stand and go as fast as they can. After the first chorus, turn the resistance to an 8, and do the same thing. 


(7) Johnny G's: Someone Like You by SafetySuit (3:58). Start at a 6, at the start of the chorus, crank it up 4 turns, stand up, and push through that 10 with all you got! 


(8) Hover: London Bridge (Edited) by Fergie (3:45). Resistance up to an 8, stand at position 2, and freeze everything but your legs. At the chorus, resume regular position 2, then change to position 3 and freeze everything but your legs. At the chorus, resume position 2, and repeat. 


(9) Jog/Sprint: Misery Business by Paramore (3:31). Continue on the resistance of 8 and being at position 2. Have everyone go at 85%, and on the chorus, go all out!


(10) Hill #2: Shake It Out by Florence and the Machine (4:38). Turn the resistance down to a 6, and pick it up on the chorus. 


(11) Special Jump: Sail by AWolnation (4:19). Have everyone go up on the first "sail," then down on the next, and so on and so forth. 


(12) Standing Hill: Crawl by Kings of Leon (4:06). Start at a 7, everyone standing, and crawl your way to a standing 10. 


(13) Pace Run: B.O.B. by OutKast (4:19). Have everyone keep up with the pace of the music .... wowzers! 


(14) Cool Down: Miracle Worker by SuperHeavy. Cool it down you know!