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spinning workout #3: steady state

Update (2/28/12): I am adding a link to my Spotify playlist. Yay technology!

I got some positive feedback after sharing the spinning workouts (see #1 and #2), so I thought I’d share a few more I’ve been doing. This one is a slow burn, for a day when you want an hour of exercise but aren’t up for a butt-kicking workout.

1) “I Can See Clearly Now” by Johnny Nash. 2:46. A little positive energy to get you in the mood. Warm up and stretch. Flat spinning.

2) “My Humps” by the Black Eyed Peas. 5:27. Standing climb.

Standing in hand position 3, start climbing out of the gate. Gradually add resistance and lower cadence. When music abruptly changes to jazzy piano, release resistance, get back in the saddle and get some water.

3) “If U Seek Amy” by Britney Spears. 3:37. Sprints.

Spin during verses, sitting sprint during choruses. At 1:30 left, recover until 1:00, then out of the saddle hovering sprint for the remainder.

4) “Promentory” by Trevor Jones. 6:13. Spin.

5) “They” by Jem. 3:16. Jumps.

Start with longer counts between switching from standing to sitting (8 counts), then progress to faster jumps until you are moving quickly (2 counts).

6) “Another One Bites the Dust” by Queen. 3:37. Hover.

Add resistance every 30 seconds. Feel the burn. When guitar picks up at 0:24 left, recover and hydrate.

7) “One Thing” by Finger Eleven. 4:40. Seated climb.

Recover until 0:50 into song, when guitar picks up. Add resistance every minute after that. When volume dips at 4:00, begin recovery.

8) “Push It” by Salt-N-Pepa. 4:15. Steady state spinning.

Let the steady state begin. Get water periodically between songs or in slow segments. Sit up when needed.

9) “4 Minutes” by Madonna (feat. Justin Timberlake). 4:05. Steady state spinning.

10) “Uprising” by Muse. 5:05. Steady state spinning.

11) “Don’t Go” by Yaz. 3:11. Steady state spinning.

12) “Maneater” by Nelly Furtado. 4:19. Hover.

At 3:26, get back in the saddle and recover.

13) “Gold Guns Girls” by Metric. 4:05. Sprints.

Sprint during her “Is it ever gonna be enough?” choruses. Maintain high cadence during other periods.

14) “Feel Good Inc.” by Gorillaz. 3:43. Spin.

Maintain good resistance.

15) “Suddenly I See” by KT Tunstall. 3:22. Spin.

Begin to relax, but keep resistance at a good pace.

16) “Porcelain” by Moby. 4:01. Cool down.

Release resistance and sit up in saddle. Stretch arms while you gradually lower your heart rate.