Back to the Basics

this is my first attempt to link my spotify account with the Jollyspins blog.  if all goes well, you’ll be able to subscribe to my new playlists and link directly to my account if you are trying any of these rides on your own.  if you aren’t familiar with spotify, i highly recommend the app.  as an instructor, it is has given me the ability to create a new playlist each week, which is a huge treat for both me and my classes.  whether or not you’re an aerobics instructor, i highly recommend that you check it out!  this week’s playlist is a fairly simple profile: hill, flat road endurance and then sprint.  here is the spotify link : cycle tunes 5.25.12

  • kris allen – live like we’re dying (3:33) : warm up/stretch
  • shinedown – the crow and the butterfly (4:14) : steady, in the saddle climb.  one min quick seated, one min push speed 10%, one min out of the saddle.  increasing resistance every 30 seconds.  my classes love shinedown, so this is always a hit.
  • young and the giant – my body (4:04) : flat road, steady push for the entire 4 minutes.  you can switch up by adding a little gear and holding for a minute, backing off, etc.
  • FNA – take me home tonight (gregory ferguson remix) (3:25) : 3 sprints.  0:47 – 1:09 (20 sec); 1:48 – 2:17 (30 sec); 2:50 – 3:20 (30 sec).
  • the beatards – don’t step on my sneakers (3:13) : back to the climb.  this one is in and out of the saddle.
  • maroon 5 – moves like jagger (3:21) : flat road endurance work.
  • elton john – saturday night’s alright for fighting (4:55) : sprints.  i usually go for longer sprints here.
  • whitney houston – i wanna dance with somebody (junior’s happy handbag remix) (4:25) : this is a bit of recovery, finishing with an in and out of the saddle jog.
  • thousand foot crutch – move (3:29) : i love this jam.  back to the climb.  heavy load and quicken speed uphill on the “move” command.
  • john o’callaghan – find yourself (2:32) : quick, flat road endurance work.
  • hinder – born to be wild (3:59) : sprints.
  • florence + the machine – the dog days are over (4:13) : cool down and stretch.
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