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Back in the Saddle

May 10, 2011

Today I will venture back in the saddle.

The saddle of the Spin bike that is.

Although I haven’t taught Spin for about one year, it has always been a passion of mine.

I love how the beats of the music push your body to propel forward against the resistance of the bike.

You have the capability of challenging your body to limits made solely by you.

I just wanted to leave you all with my spin playlist for this afternoon, in hopes that it would inspire one of you to push beyond your own limits and get uncomfortable 🙂

So without further ado…

BC SPIN CLASS 5/10/11

1. We Break the Dawn= warm up with a few pushing breakaways at 105-110 rpms

2. Changes= standing climb with alternating seated/ standing pushes (8  minute hill!)

3. Beautiful People= 90-> 110 rpm’s with increasing resistance

4. Do it on my own= seated climb with standing pushes

Do it on my own

5.Where dem girls at= stand 85 rpm’s, alternate between 30 seconds running faster at 95+ rpm’s and the 85 rpm’s

6.Ride like the wind= time trial( high resistance, high cadence) 6 minutes!

7. Where you wanna go= seated climb with 20 second pushes

Where you wanna go

8. I got you= climb, 1 minute seated/ 1 minute standing (for a challenge include a few pushes)

9.We R who we R= 90->110 rpm’s with increasing resistance

10. Party rock anthem= sprints!!! 4 sets: 1st= 30 sec, 2nd: 30 sec, 3rd: 30 sec, 4th 45 sec

11. Hummingbird Heartbeat= cool down

ENJOY 🙂

Q: What’s your new favorite workout jam?

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