Spin Playlist 4/13/17


Hope you all enjoy this profile! I have to say that it is pretty on point. It has some Russian steps, tabata and just a plan old interval. I used a continuous mix from steady130 which was awesome! Hope you in enjoy! 

Warm-Up: 2:00 min

Stage One (Sprint to Standing Climb) (12 min)

• 15 sec on @ 5/6 100-110 RPM

• 45 sec off @ 5/6 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM

• 30 sec off @ 6/7 65-70 RPM (hand position 3)

• 45 sec on @ 7/8 80-90 RPM

• 15 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 8/9 80-70 RPM

• 30 sec off @8/9 65-70 RPM (hand position 3)

• 15 sec on @7/8 80-90 RPM

• 45 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM

• 30 sec off @ 6/7 65-70 RPM (hand position 3)

• 45 sec on @ 6/7 90-100 RPM

• 15 sec off @ 6/7 65-70 RPM (hand position 3)

• 60 sec on @ 5/6 100-110 RPM

• 60 sec off @ 5/6 65-70 RPM (hand position 3)

Seated Flat for 2 min

Stage 2 Tabata Standing Sprints up a Hill

1:00 min gear find

• Tabata 1 20 sec in hand 3 @ 5/6 intensity level

• Rest 10 sec

• Tabata 2 20 sec in hand 3 @ 5/6 intensity level

• Rest 10 sec

• Tabata 3 20 sec in hand 3 @ add gear

• Rest 10 sec

 

• Tabata 4 20 sec in hand 3 @ tabata 3 gear

• Rest 10 sec

• Tabata 5 20 sec in hand 3 @ add gear

• Rest 10 sec

• Tabata 6 20 sec in hand 3

• Rest 10 sec

• Tabata 7 20 sec in hand 3 @ add gear

• Rest 10 sec

• Tabata 8 20 sec in hand 3

2:00 min seated climb

Stage 3 (Standing Climb to 4 Count Jumps) (12 min)

• 15 sec on @ 5/6 100-110 RPM (4 count jumps in/out of the saddle)

• 45 sec off @ 5/6 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM (4 count reserve jumps)

• 30 sec off @ 6/7 65-70 RPM (seated flat)

• 45 sec on @ 7/8 80-90 RPM (4 count jumps in/out of the saddle)

• 15 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 8/9 80-70 RPM (4 count reserve jumps)

• 30 sec off @8/9 65-70 RPM (seated flat)

• 15 sec on @7/8 80-90 RPM (4 count jumps in/out of the saddle)

• 45 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM (4 count reserve jumps)

• 30 sec off @ 6/7 65-70 RPM (seated flat)

• 45 sec on @ 6/7 90-100 RPM (4 count jump in/out of the saddle)

• 15 sec off @ 6/7 65-70 RPM (hand position 3)

• 60 sec on @ 5/6 100-110 RPM (4 count reverse jumps)

• 60 sec off @ 5/6 65-70 RPM (seated flat)

Seated Flat 45 sec

Standing climb 1:15 sec

Stage 4 Tabata Seated Sprints

30 sec standing climb

30 sec seated flat

• Tabata 1 20 sec @ 5/6 intensity level

• Rest 10 sec

• Tabata 2 20 sec @ 5/6 intensity level

• Rest 10 sec

• Tabata 3 20 sec @ add gear

• Rest 10 sec

• Tabata 4 20 sec @ tabata 3 gear

• Rest 10 sec

• Tabata 5 20 sec @ add gear

• Rest 10 sec

• Tabata 6 20 sec

• Rest 10 sec

• Tabata 7 20 sec 3 @ add gear

• Rest 10 sec

• Tabata 8 20 sec

2:00 min standing climb

Stage 5 Intervals In/out of the saddle

• 60 sec Standing Climb (5/6)

• 20 sec flat (take a gear off)

• 60 sec Standing Climb (add 2 gears)

• 20 sec flat (take 2 gears off)

• 60 sec Standing Climb (add 3 gears)

• 20 sec flat (take 2 gears off)

• 60 sec Standing (add 4 gears)

• 20 sec flat (take 3 gear off)

• 60 sec Standing (add 5 gears)

• 20 sec flat (take 4 gear off)

• 60 sec Standing add 6 gears

• 20 sec flat (take 4 gears off)

Cooldown

 Here is the link to the mix I used from steadymixes! http://www.steadymixes.com/130apr17/

#nowplaying 130 For 60, April 2017 by Steady130 via the @audiomack app

Spin Playlist 4/9/17

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Man have I been busy! I have been working like a mad dog and didn’t have time to post this on Sunday because I was recovering from my busy week. I made this playlist in my car about 15 min before my Sunday morning class and it turnout to be a rocking workout. I fell that most the playlist that are my favorite ones are those that are thrown together at the last minute. Last post I talked about how I was planning our first Color Run, well it was Saturday and it was a huge success.

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Well below is the spin profile and playlist hope you all enjoy! And remember to follow me on Spotify already here is the link Melissa’s Spotify

  1. Warm-Up: The Way I Are, Timbaland
  2. Be Alright, Ariana Grande (Standing climb with 4 count in 3/2 on the chorus, add a full after each chorus)
  3. Dangerous, Kardinal Offishall (Standing climb with 4 count in 3/2 and 2 count 3/2 on the chorus)
  4. Rockabye, Clean Bandit (seated climb with runs in hand position 3 on the chorus)
  5. Oh Lord – Swifts Beater Remix, MiC Lowry (tabata sprints)
  6. Deja Vu, Beyonce (Standing Climb with runs up a hill on the chorus, add a full turn after each chorus run)
  7. Greenlight, Pitbull (Standing climb)
  8. How Deep Is Your Love, Calvin Harris (seated climb with surges in and out of the saddle)
  9. BomBae, Fuse Odge (seated sprint)
  10. Come To Me, Diddy (standing climb in 3 and extended 3)
  11. Got Me Good, Ciara (jumps in/out of the saddle for 4 counts)
  12. In the Name of Love, Martin Garrix (Standing Climb with runs up a hill, add full turn after each run up a hill)
  13. Turn Up the Speakers, Afrojack (Seated Sprints)
  14. Badman, Raggae Twins (Standing climb with 4 count jumps and 2 count jumps no the chorus)
  15. Cool Down- Waterfalls, TCL

Spin Playlist 4/2/17

Hello everyone! I have been slacking….. I was lazy this past Tuesday and did an old playlist so that why there was no post on Tuesday. Work has been out of control but I am excited we are holding our very first color run this Saturday! Also working on planning an event for May which, is a Woof and Walk 2 mile run/walk with the dogs. Working for the navy in Fitness is so fun and  is rewarding! Okay back to the playlist… So this has to be my favorite playlist this year! I did this one with my class I teach out in town at private gym and man we were on fire. Hope you all enjoy it has some new songs mix with some old! Also want to give shout out to two ladies that I get a lot of ideas from when I am in a music slump! Make sure you check out Thedancingrunner and Swim.Spin.Run the playlist they post are awesome! 

  1. Beautiful People, Chris Brown (warm-up)
  2. So Good -GLODHOUSE Remix, Zara Larsson (standing climb in 2/3)
  3. Trini Dem Girls, Nicki Minaj (4 count jumps on chorus in/out of the saddle) 
  4. Getting Over You, David Guetta (standing climb in 2/3)
  5. Call On Me- Ryan Riback Remix, Starley (seated climb with runs up a hill in 3 on the chorus) 
  6. Sweet Nothing, Calvin Harris (standing sprint) 
  7. Special Feeling, Diddy (standing climb in 2/3 with 4 count reserve jumps for 4 count on chorus) 
  8. Whip It, Lunchmoney Lewis (standing climb in 3 with resistance every 30 sec) 
  9. Shining, DJ Khaled (standing sprints on the chorus)
  10. Party Train, Redfoo (standing climb) 
  11. House Work, JAX Jones (seated climb with reserves 4 count jumps) 
  12. Classic, The Kocks (seated heavy climb with runs up a hill on the chorus) 
  13. B.O.B, OutKast (Tabata sprint) 
  14. In My Room, Timbaland (standing climb, 8,4,2 count jumps) 
  15. In My Room, Yellow Claw (seated climb with runs in 3/2 on the chorus) 
  16. Sandstorm, Darude (seated sprint)
  17. Castle on the Hill, Ed Sheeran (cool down) 

Below is the link to the playlist in Spotify, remember to follow me to get all my playlist on Spotify : 

Spin Playlist 3/23/17 Tabata Time! Let’s Go 


Warm-up 2:00 min

Tabata One (20 sec on 10 sec off) Seated sprint 

  1. 5/6 intensity level @ 110-100 RPM 
  2. Repeat tabata 1 
  3. Add a gear @ 100-95 RPM 
  4. Repeat tabata 3 
  5. Add a gear @ 95-90 RPM
  6. Repeat tabata 5 
  7. Add a gear @ 90- 85 RPM 
  8. Repeat tabata 7 

Recovery flat at 5/6 for 2:00 min

Tabata Two (45 sec on/ 15 sec off) standing climb in hand position 3 

  1. 5/6 intensity level @ 80-75 RPM
  2. Add a gear @ 75 RPM 
  3. Add a gear @ 70 RPM
  4. Add a gear @ 65 RPM 
  5. Decrease a gear @ 70 RPM 
  6. Decrease a gear @ 75 RPM 

Recovery Flat at 5/6 for 2:00 min

Tabata 3 (30 sec on to 15 sec off) standing sprint

  1. 5/6 intensity standing sprint @ 90-80 RPM 
  2. Repeat tabata 1 
  3. Add a gear standing sprint @ 85-75 RPM
  4. Repeat tabata 3
  5. Add a gear standing sprint @ 75-70 RPM
  6. Repeat tabata 5 
  7. Add a gear standing sprint @ 70-65 RPM
  8. Repeat tabata 7 

Recovery Flat for 2:00 min

Tabata 4 (45 sec on to 15 sec off) seated to standing climb 

  1. 6/7 intensity level @ 80 RPM 
  2. Add a gear @ 75 RPM 
  3. Add a gear @ 70 RPM
  4. Add a gear, stand up into hand position 3  @ 70 RPM 
  5. Add  a gear @ 65 RPM 
  6. Add a gear @ 60 RPM 

Recovery Flat at 2:00 min

Repeat tabata stages 1-4 again! 

Cool Down: 2:00 min 

Here the mix that I used for this ride! 

Spin Playlist 3/21/17


Sorry guys for posting this late 😑! It’s been a really busy week. This was a great one! Also I am trying to reach 200 followers on Spotify by this Friday! I’m only 5 followers shy of this goal! So follow me already! My user name is Melissa Burns Luehrs. 

Warm-Up: Tears, Clean Bandit

  1. Pray to God, Calvin Harris (standings climb with 4 counts from hand position 2/3
  2. Me & U, Cassie (Heavy Climb) 
  3. Youth Dem (Turn Up), Steve Aoki (sprints) 
  4. Taped Up Heart, KREAM (standing climb)
  5. Got Me Good, Ciara (4 count jumps in and out of the saddle) 
  6. Around U, Ellie Goulding (standing sprints on the chorus 
  7. Get Back, Ludacris (heavy seated climbs with surges) 
  8. Work It Out, Lil Jon (standing climb) 
  9. Put the Gun Down, ZZ Ward (heavy climb) 
  10. Breakn’ Sweat, Skrillex (sprint) 
  11. Hey Baby, Dimitri Vegas & Like Mike (standing climb) 
  12. Boomerang, DJ Felli Fel (4 count jump in and out of the saddle) 

Cool-Down: California Dreamin’, Sia 

Spin Mix 3/16/17


So today I changed it up a bit from my normal spin routine. I usually done s mix terrain with a little bit of everything in each playlist I make. Rather than doing that I did an endurance pyramid ride today! It was awesome and my classe loved it! I did it a 59:00 min DJ mix that I got of Steady Mixes which is one the best group x music websites! Best of all is all the mixes are free to download and it’s all main stream music by original artist. 

Spin Pyramid 

Warm-Up: 2:00 min

  1. Baseline Gear (5/6 level) 70 RPM for 2 min for standing climb, 110-100 RPM seated sprint for 2 min
  2. Add 2 turns or gears 70 RPM for 2 min for standing climb, 100-90 RPM seated sprint for 2 min
  3. Add 2 turns or gears 70-65 RPM for 2 min for standing climb, 90-80 RPM seated sprint 2 min
  4. Add 2 turns or gears 65 RPM for 2 min for standing climb, 80-70 RPM seated for 2 min
  5. Add 2 turns or gears 65-60 RPM for 2 min for standing climb, 70-60 RPM seated for 2 min
  6. Seated flat at 5/6 intensity for recover for 2 min
  7. Start at intensity of 9/8 70-60 RPM seated for 2 min, 65-60 RPM for 2 min standing climb
  8. Take off 2 turns/gears 80-70 RPM seated for 2 min, 65 RPM for 2 min standing climb 
  9. Take off 2 turns/gears 90-80 RPM seated sprint for 2 min, 65-70 RPM for 2 min standing climb
  10. Take off 2 turns/gears 100-90 RPM seated sprint for 2 min, 70 RPM for 2 min standing climb
  11. Take off 2 turns/gears 110-100 RPM seated sprint for 2 min, 70 RPM for 2 min standing climb. 

Cool-down: 4-5 min 

Below is the link to the mix on SoundCloud:

Here is the list of songs in order that are on this continuous DJ Mix:

1. Sia – Unstoppable (Amice Remix)

2. Jess Glynne – Don’t Be So Hard On Yourself (Craig C Remix)

3. DNCE – Cake By The Ocean (Jump Smokers Remix)

4. Beyonce – Formation (Handbag House Remix)

5. Selena Gomez – Hands To Myself (DJ Volume Remix)

6. Flo Rida – Dirty Mind (eSQUIRE Remix)

7. G-Eazy feat. Bebe Rexha – Me Myself x I (PeteDown Remix)

8. Rihanna feat. Drake – Work (Liam Keegan Remix)

9. Chris Brown & Tyga – Zero (Craig Welsh Remix)

10. Ellie Goulding – Something In The Way You Move (PeteDown Remix)

11. Duke Dumont – Ocean Drive (No Hopes & DJ Max Freeze Remix)

12. Disclosure feat. Lorde – Magnets (Brian Spiro Remix)

13. Shawn Mendes – Stitches (Delirious & Alex K Remix)

14. Jess Glynne – Ain’t Got Far To Go (Tough Love Remix)

15. Sia – Cheap Thrills (El Bee Bootleg)

16. Teenage Mutants feat. Laura Welsh – Falling For You (Le Youth Remix)

17. Avicii – Broken Arrows (Mike Mago Remix)

Spin Playlist 3/14/17


I did this playlist yesterday and it was awesome! For the last couple months I have been in playlist making slump. So I had to think of a way to dig myself out of it. I have a 45 min commute to and from work very day. YIKES! So I have all these songs that like on Spotify, it’s has to be like over 5000 songs. So what I decided to do was listen to all my liked songs on shuffle! Man was that a great idea because I rediscovered a ton of great music! So here is the first round of my rediscovered songs playlist! Ooo don’t forget if you don’t already follow me on Spotify please follow me! My user name is Melissa Burns Luehrs! Enjoy! 

Warm-Up: Pump It, Black Eyed Peas

  1. What U Workin’ With?, Gwen Stefani (standing climb in hand position 2/3) 
  2. Seven Nation Army, The White Stripes (heavy climb) 
  3. Show Me, Tiesto (sprint) 
  4. Who’s That Chick? (Standing climb in hand position 2/3)
  5. Me Too, Meghan Trainor (heavy 4 count jumps on the chorus)
  6. Wild Things, Alesia Cara (heavy seated climb with surges) 
  7. Best Song Ever-Kat Krazy Remix, One Direction (standing climb in hand position 3/extended 3) 
  8. Got The Love, Don Diablo (standing sprints)
  9. Crank It Up, David Guerra (4 count jumps) 
  10. Running Out-KREAM Remix, Marina (standing climb with runs up a hill) 
  11. Love On The Brian-Gilgamesh Remix, Rihanna  (seated climb with surges) 
  12. Clap Your Hands, David Guerra (sprints) 
  13. Are You Down, Arjana (standing climb with runs up a hill) 

Cool-down: Wish You Were Here, Incubus 

Spin Mix 3/7/17


Hello everyone! Hope you all having a great week. This is an awesome playlist it is really fast and challenging. I didn’t teach any classes last week because I was away for training so it was nice get back on the spin bike.  Also please make sure if you like my playlist you follow me on Spotify! You can find me under Melissa Burns Luehrs! 

Warm-Up: Get Busy, Sean Paul

  1. Where Are U Now, Jack U (Jumps 2/3) 
  2. Chained to the Rhythm, Katy Perry (Heavy Climb) 
  3. Burnin, Calvin Harris (Sprint)
  4. Wild Mustangs, Yellow Claw (4 count jumps in and out of the saddle) 
  5. Am I Wrong, Nico & Vinz (Heavy Climb) 
  6. Beauty and A Beat, Justin Bieber  (Standing Climb) 
  7.  Shape of You, Major Lazer Remix (Runs out of the Saddle) 
  8. Runaway Baby, Bruno Mars (Standing Sprints)
  9. Booty Remix, Jennifer Lopez (heavy climb) 
  10. Let Me Clear My Throat, Total Tabata (Tabata sprint) 
  11. Tonight (I’m Loving You), Enrique Iglesias (4 count jumps in and out of the saddle) 

Cool-down: I Wish, Carl Thomas 

Spin 2/19/17


So had another great spin class this past Sunday! Here is the playlist I used hope you enjoy it. 

Warm-Up: Morning After Dark, Timbaland 

  1. Club Can’t Handle Me, Flo Rida (standing climb with 4 count from 2/3)
  2. Wicked Ones, Dorothy (heavy climb) 
  3. Wildfire, Borgeous (sprints) 
  4. No Lie-Sam Feldt Remix, Sean Paul (standing climb with 4 count from 2/3) 
  5. Brand New, Pharrell Williams (heavy jumps out of saddle for 4 counts)
  6. Break Free, Ariana Grande (standing sprints)
  7. Feel Right, Mark Ronson (heavy climb) 
  8. Turn Up The Speakers, Afrojack (sprint) 
  9. Kill the Lights, Britney Spears (standing climb with 4 count from 2/3) 
  10. Worship, Th Knocks (4 count jumps in and out of the saddle) 
  11. Shining, DJ Khaled (standing climb) 
  12. California Gurls, Katy Perry (4 count jump in and out of the saddle) 

Cool-down: I Wish, Carl Thomas 

Spin Playlist 2/2/17


This late post playlist! I have to get better posting this playlist after or even before my classes. 

Warm-Up: Sexy Chick – David Guetta

  1. Rage the Night Away- Steve Aoki
  2. Team -Iggy Azalea
  3. Sexyback – Justin Timberlake 
  4. Glory and Gore – Lorde
  5. Runaway Baby – Bruno Mars 
  6. Meltdown – Strome
  7. Royals – Lorde
  8. Turn Down for What – DJ Snake
  9. Irresistible- Fall Out Boy
  10. Let’s Go – Trick Daddy
  11. Lay it All On Me – Rudimental
  12. Run the World (Girls) – Beyoncé 

Cool-down: I Don’t Wanna Live Forever – ZAYN