60 Minute Spin Class

Heart Pumping 60 Minute Class

1.       Maps – Maroon 5  - warm up

2.       Uptown Funk – Mark Ronson – climb with surges

3.       Sugar – Maroon 5  - straight up the hill

4.       Centuries – Fall Out Boy – Standing climb add on 3 push and take it off

5.       Firework – Katy Perry – add on 3 run, recover, add on 4 run then recover, add on 5 run and recover – on the chorus

6.       Bang Bang – Jesse J – 30 seconds fast, 30 seconds recovery

7.       Heartbeat Song – Kelly Clarkson – rolling hills, up 3 then down 2, up 3 then down 2

8.       Just Dance – Lady Gaga – medium restistance, faster at 15, 30, 45, then recover at 60 and repeat whole song

9.       Jealous – Nick Jonas – slow climb

10.   Time Of Our Lives – Pitbull  - recover first 30 seconds, then at 30 standing run at 2

11.   Walk This Way – Run DMC – standing jog – forward to sprints in position 3

12.   This is How We Do – Katy Perry - -hover at position 3 on no big deal, stand and run

13.   Geronimo – Sheppard – add a gear everytime they say save geromino in each set and pedal as fast as you can there are 7-8 in each set

14.   Sexy and I know It – LMFAO – jog and standing sprints on chorus

15.   Wake Me Up – Avicii –level 1,2,3 of speed – fast,faster, and all out sprints follow along with beat of song, last sprint is long – last song go all out

16.   Riptide – Vance Joy – Cool Down

Post below if you try this workout and if you like it!