Spin Mix Nov 23, 2015

Woohoo it’s another week which means another Spin playlist! With the up coming Thanksgiving Holiday F up I designing  this spin playlist to give you that extra calorie burn that you need for the week.

Warm-Up: Good Feeling, Flo Rida 

1. Get Up, Ciara 
   • 5 to 6 intensity level, standing climb in hand position 3. Add a half turn every 45 seconds.
2. Classic Man-Remix, Jidenna, Kendrick Lamar
   • 6 to 7 intensity level, seated climb during the versus and standing climb during the chorus. Add a full turn after every versus before you stand on the chorus.
3. Welcome to the Jungle, Guns N’Roses
   • 5 to 6 intensity level, standing sprints during the chorus 15 sec on  and 10 sec off with sprints during the chorus. Both each chorus add a half turn.
4. Habits (Stay High)-The Chainsmokers Remix, Tove Lo
   • 5 to 6 intensity level
   • 4 count jumps between 2 and 3 during the chorus
     add a half turn after every 4 count jump sequence
5. Shots-Edited, Lil Jon, LMFAO 
   • 5 to 6 intensity level
   • 4 count jumps on the chorus in and out of the saddle
6. Where Them Girls At, David Guetta
   • 5 to 6 intensity level starting off in hand position 3
   • 8 count jumps with the versus and 4 count jumps with the chorus between hand position 2 and 3.
   • Add a half turn after every 4 count jump sequence.
7. T.H.E -Clean, will.i.am.
   • 6 to 7 intensity level, Seated Climb
   • Stand up in hand position 3 during the chorus, before standing add a full turn to the resistance
8. Beats Knockin, Jack U
   • 5 to 6 intensity
   • Seated during the versus and up in hand position 3 during the chorus.
   • Add a full after each versus sequence
9. Play Hard, David Guetta 
   • 5 to 6 intensity level
   • 4 count jumps between 2 and 3 during the chorus add a half turn after every 4 count jump sequence
10. Wide Awake, Katy Perry
    • Heavy Climb
    • Seated during the versus and standing hand position 3 during the chorus.
    • add full turn after each versus sequence
11. It Was You, Calvin Harris 
    • 5 to 6 intensity level
    • Seated sprint, will sprint after you here 1,2,3 go in the song. Will sprint until the music slows down.
    • Before each sprint add a full turn.

Cool Down: Why Georgia, John Mayer

 

Advertisements