Weekly Spin Playlist

Because of the holidays, my Monday AM Spinning class was cancelled. This was the first week back to my regular schedule, and it felt so good to wake up at 5AM for Spinning...wait...ugh. 

Choosing a time to work out during the day has always been a big personal struggle for me. If I work out in the morning, I get to come home right after work, have dinner by 7:30-ish, and have the rest of the night to relax. But if I try to work out in the morning, I always run the risk of hitting snooze 5 times. And I drag my feet getting ready, so by the time I make it to the gym, I only have a quick 30 minutes to work out before it's time to hit the showers. 

If I work out in the evening, right after work, I usually get a better workout. Plus there's a larger class selection later in the evening. But then I don't eat dinner until closer to 8:30 or 9 and after I eat, all I want to do is hit the sack. 

At the end of the day, I get a better and longer workout in the evening, so that's usually what I stick to.What's your favorite time to work out?

And on that note, here's your weekly Spin Playlist. Have fun!

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Duration	Movement	Intensity	Technique/Notes	Song	Artist
4:38	Seated flat	65%	Warm-up. Take it easy. Get warm, you’ll need to get moving to finish this class	Run	Jamie Knight
4:04	Seated flat/Standing flat		2 minutes seated, 2 standing	I Don’t Wanna Be in Love	Good Charlotte
4:06	Standing climb/seated climb		30-second recovery. 2 minutes standing flat, 2 minutes seated flat	Save the Day	Train
3:48	Seated flat		30 second recovery, followed by 3 minutes seated flat.	Firework	Katy Perry
3:18	Standing flat		3 minutes standing flat	Flathead	The Fratellis
5:13	Jumps		Straight into jumps, with short breaks in between sets of 32	Ravers in the UK	BP
3:22	Standing hill		30-second recovery, then right into a standing hill. Crank on the resistance	We Used to Be Friends	Dandy Warhols
4:40	Seated hill		20-second recovery, then back up hill	Dani California	Red Hot Chili Peppers
2:17	Seated flat		Quick little “sprint” at 80%	Little of Your Time	Maroon 5
3:26	Standing hill		And back up hill, some rolling hills here	Maybe	Sick Puppies
3:21	Your choice	Your choice	Your choice. Last song. Make it count	Rude Boy	Rihanna
4:40	CD	CD	Cool Down	Pinch Me	Barenaked Ladies
3:30	CD	CD	Cool Down	Billionaire	Travis McCoy

Weekly Spin Playlist

I teach Spinning twice per week (Mondays 6AM and Fridays 6PM) so I thought I'd share a playlist each week that you can try out on your own, or come up with some ideas for a few great workout songs to keep you motivated!


1. Alejandro (Skrillex Club Mix) by Lady Gaga - 6:18 - nice long warm up, take your time, gradually build speed and resistance. Stay in the saddle, on a flat road. Come out of the saddle if you want a little stretch.

2. Come On Eileen by Save Ferris - 4:09 - This one's about speed. So pick up the pace. Increase speed to a strong run, about 80% of your maximum speed and hold for at least 45 seconds. Recover in second, to keep the heart rate up. Repeat.

3. On My Way by Billy Boy On Poison - 2:44 - Here's where we'll transition from a flat road to a strong hill. Add resistance every minute or so. When you first hit that hill, come out of the saddle, try to keep your speed up through the resistance. Continue to add resistance until the legs start to slow down.

4. Golden Age by Asteroid Galaxy Tour  - 3:50 - Add on a little more resistance and settle into the saddle.

5. Gone Remix - 5:32 - Take 1 or 2 minutes to recover, then start slow jumps.

6. Henrietta by The Fratellis - 3:32 - Continue Jumps. Jump for 30 seconds, then take a 30 second brake, and repeat.

7. I Walked In by Broughman - 4:22 - Add on that resistance and start into our second and last hill

8. Boulevard of Broken Dreams Remix by Greenday - 4:34 - Your choice, hill in the saddle, or come out to 3rd.

9. Bombs over Bagdad by Outkast - 5:06 - Three sprints, 15 - 20 seconds each, with a minute recovery in between.

10. Get Lifted by Tiesto - 5:21 - Your choice, finish out with a run, jump sequence, or hill. Whatever you're feeling today!

11. Bleeding Love / You Live, You Learn - About 8 minutes of cool down, resistance off. Keep the pedals moving for a minute or two to let heart rate come down slowly. Don't forget to stretch!


*Does your Spinning instructor have a sequence or song that just rocks your class? Let me know, I'm always looking for new suggestions to keep it fresh!

Thanks!