Friday's 1 hr Spin- 700 plus calories!

Well, I had a few people asking me to please teach another 1 hr Friday morning class!  So  I don't want to disappoint. This is what I have lined up for tomorrow! Can't wait! I love this group! They are so motivated and want to WORK HARD! love it.

1 Hr Spin

Warm-up- Rain Over Me- Pitbull- 3:52- Positioning, neutral spine, straight ahead, push-pull, kick up, walking on hot coals, small circles, hand positions, shoulders up and back…

ZONES Review- No Superstar- 4:09-

Sprint during chorus; Zone 2-3-Club Can’t Handle Me-3:53

Party Rock Anthem: 4:23- Cruise at Zone 2 for 1 minute, “ shake that”- stand up- Zone 3, go hard ( 15 sec), sit back down, Zone 2 ( chorus) bring up the tension every 10 seconds..until “ shake that”…seated and drink. “ step up fast”- get up again, slowing bring up tension to maximum until music reaches peak, then back down, Zone 2, flush it out…sprint..Body posture check. GOOD WORK!

Bon-Bon- 3:36- Jumps-  up-1234,  down-1234

Pumped up Kicks- 4:00- Heavy Climb- Zone 2 for 1 min , Zone 3 fo 1 min, Zone 4 for 1 minute, Zone 2- flush.

Whip it- Tabata Strength 2:41- Zone 4- 20 and 10 rest.

We found Love- Rihanna-3:36- Go with the music, sprints, hills, Zone 2 1/2

Don't stop the Party- Pyramid- 6:07- Zone 1- 30, Zone 11/2, Zone 2, 30, Zone 2 ½ 30, Zone 3 30, Zone 3 ½ -30, Zone 4- 30seconds, up 2 more gears for 30, slowly back down every 30 seconds, flush it out.

OMG-4:29- Cruise- get a drink, etc…time to collect ourselves, re-fill water, breathe...

Tabata Strength- You really got me Van Halen- 2:39 20 seconds Zone 4, 10 rest.

Jumpstart- 3:29 –Sprints- during chorus, Zone 3 entire song. Seated or standing, whatever works for you. Just keep up with the beat of the song.

Check it Out-3:58- Hills Zone 2, increase slowly up…

Copacabana
3:06- Jumps. Up for 3, down 3 X 6 times. Zone 3. Rest for 30 seconds. Repeat.

“ Enter Sandman- Metallica”
5:31: We’re going to start off this somg with an out of the saddle climb. Jack up the tension Zone 2 and find the beat. Get aggressive for the choruses, just like Metallica.

Follow You Follow Me: 4:03- Cool down

Day and Night- Stretches