Spin Routine - Keep Moving Forward

Thursday a new day and time for me to teach cycle, didn't know who would be there, how many would show up or what to expect. It was hard to find the right goal, music, theme for this workout, but you have to KEEP MOVING FORWARD. Breathe, move and breathe, the inspiration will come, just keep searching my music and the song will hit me. It is different every time, old songs, new songs, a commercial, or a conversation that stirs a memory which connects with a song. I don't get a lot of input regarding my music, I would love any comments or suggestions for new songs, but I have to "feel" it. Some people would say that is wrong, the work out is not about me, it is about my students and what I can inspire them to do for those 60 minutes of the day that they are sharing with me. Believe me, I think about my students and my classes probably way more than I should and it does have a lot of input into my end result. I think about my class in the car, lying in my bed at night well you get the idea. Sometimes I have the whole play list worked out the night before, I am set, perfect. The next day I get up early before my usual 8am class, get out my laptop, sip my coffee and eat some oatmeal, then look at what I put together for the class. The front of the card has the songs with the length of them and the back usually has comments that I want to convey, something new I found that will hopefully touch someone and make a difference in their day. So I look at the play list and I don't "feel" it, so again I search through my music or surf the web at all my favorite blog sites and it never fails something hits me. Boom the whole thing changes, the goal is different. KEEP MOVING FORWARD, something will come.

Viva La Vida 4:04 Warm up ( love this song always reminds me of Michael Phelps doing butterfly)

Struggle for Pleasure 3:51 30 sec sprints, 30 second rest, this usually gets everyones attention and has them get rid of the sugar so we can concentrate on fat burning

Let it Rock 3:56 increase the tension, climb the stairs, watch form and breathe get the heart rate down, connect with your body remember why you are here

Memory 6:16 running light tension 45sec run, 15 sec walk get the hr up to about 85%-90%

U + UR Hand 6:40 in the saddle first 90seconds are a recovery, breath get the HR down to 70-80% add tension, breathe, slow long hill

Hotel California 6:30 continue with hill maintain HR try to stay below 80% to burn fat, if they can sing they are right where you want them to be

Monotune 9:03 easy up on the tension increase your pace for one minute HR is going to go up again don't let it pass 85%, two minute flat road to recover and repeat. Given the goal of the class, you could add jumps into these intervals, last hard cardio push

Toxic 8:50 last working song maintain 75% HR for full 8 minutes, concentrate,refocus, let the sweat pour out of you

The Living Years 5:33 cool down and stretches

Have a great day and no matter what KEEP MOVING FORWARD