Spinning Routine - Ice Age

It snowed in for 6 days, I almost felt like we were back in colonial days. We were forced to walk outside to get anywhere and actually spend time with our families. Although the best part of the snow of 2011 was the midnight walk with my husband and all four dogs. It was quiet, cold, peaceful and a perfectly clear starry night. You could see the reflection of the street lights upon the snow. It made it a glittery, crystal-like wonderland. It was so serene, and no one, not a soul was outside. If I let myself think about it, I can actually make it into a scary movie......but we don't want to ruin the moment.
Today's ride is actually nothing special, just a basic move your butt, get sweating, and burn some calories. Here we go

Ain't no Mountain High Enough 2:28 Marvin Gaye & Tami Terrell

This song will just stick in your head all day, as a matter of fact, I am singing it right now. It just gets you into a good mood, doesn't it? Admit it, if you are reading this, you are smiling now ") Warm up flat road

Live Like We're Dying 3:33 Kris Allen

Add more tension up to about a 7 out of 10, stand up, loosen up the joints and breathe, roll the head around, explain the next song

Move Your Ass 3:52 Scooter

Increase the tension about a quarter turn more, standing sprints, or preferable accerlations, 30 second standing pulls, and 30 seconds jog, repeat, breathe

Don't Stop the Music 4:27 Rhianna

30 second recovery, don't sit yet, one minute of jumps and one minute of standing jog, make sure you are clear about the "jumps" sometimes referred to as "speed Bumps". the key is to life the butt off the saddle, and then put it back down, "You ate it, you made it, YOU lift It!!"

I just Can't get enough 9:03 Depeche Mode

Rolling hills, one minute at flat road (5 out of 10) and then one minute at an increased tension, all in the saddle. keep the same pace, this should be challenging people.

Insomina 6:45 Faithless

One minute to get water, catch your breathe, and the next five our a standing run, taking off tenison every minute until you are back at your flat road. Everyone should be complaining now about the heavy tension your at, but remind them, it gets easier every minute. Just keep your chin up off your chest, weight over the saddle, and pull the knee to the chin

Restlessness 8:02 Bastien Laval

Seated flat, one minute to get water, and establish a baseline pace, one they can hold for the full 8 minutes. Now every minute at tenison, a good amount at least up to a 7 or 8 and NOW hold the same pace. AAHHH, you feel it...keep going

Struggle for Pleasure 3:51 Minimalistix

Sprint song 30 seconds on, 30 seconds off

Calabra 2006 3:53 Enur feat. Natasha

Jumps again, one minute of jumps, 30 second standing job recovery, repeat
Cue form! I would rather have them sit then make "messy" jumps

Take Me Home 7:59 Phil Collins

Seated Flat, flat road, one pace for the full length of the song, you got it the 75% song, make every pedal stroke count!!

Going Whichever way the wind blows 2:58 Pete Droge

Cool Down, stretches, probably need another cool down song here