Express Spin (playlist included)

I enjoyed the kick-ass 30-minute spin class I taught this morning so much, everyone needs to give it a try.  As a teacher, keeping material fresh and offering a class that flows smoothly is essential!  With spin, I usually wing it during class and sometimes get bored with my own class.  Today, I planned!  And it felt amazing doing this workout with my early morning spinners.  Planning from now on…

Repeat all intervals until song is done.  20 second rest before starting next series.

Your Woman (Tribute to White Town) – DJ 97

@ Level 7: 3 second jumps 5x – 15 second rest

Every Chance We Get We Run – David Guetta

@ Level 8: seated climb -20 seconds – @ Level 9-10: Climb (out of saddle) – 20 seconds

We Run the Night – Havana Brown

@ Level 7: sprints 10 seconds up, 10 seconds down

Here’s to Never Growing Up – Avril Lavigne

@ Level 8 – seated climb 20 seconds.  @ Level 10 – seated climb 10 seconds

Primadonna – Marina and the Diamonds

@Level 7: 10 second standing sprint – 10 second recover

Bad Girls – M.I.A.

@Level 9: climb (out of saddle) 30 seconds. @Level 10: 10 second sprint

Wake Me Up – Avicii

@Level 8: seated climb 10 seconds. @Level 9/10: climbing sprint (out of saddle) 10 seconds

Booty Swing (original) – Parov Stelar

@Level 6: 4 second jumps 10x.  Cool down.