TRX 12 min AMRAP

Hello everyone here another TRX AMRAP! This one is 12 min! You will see the following TRX and body exercises in this workout: TRX Butt Kickers or w/out TRx, Squat w/Row, Chest Press, Tricpe extension and regular Burpee. So the deal to this for each round you are going to add a Burpee. So for example on your 4 round you will be doing 4 Burpees rather than 1 like in round 1! Hope you enjoy it!!  


Guess Who Got a Spin Bike???

So excited! I got a Spin Bike this weekend! A friend of mine sold it to me for only $120.00… She got it from DRMO which auctions off used fitness equipment from government facilities. The bike is Schwinn AC Performance Plus spin bike that normal retails new at about $1500. I have set-up in my bedroom so I can spin in the AM before I go to work. I think I may drive my husband crazy with this! Below is a picture of my new baby!  Also tomorrow I will be adding a new muscle max and TRX workout to the blog. Hope everyone has had a great weekend!

Spin Playlist 2.26.16 Hello Friday! 

 Hello again everyone!! Hope everyone had great Friday. This the playlist that did for my Friday class it has a lot of new songs that I have never done! Man was it a good one! It has a song from one of my favorites Lil Jon, he gets me pumped when I am teaching class. Also I have been really digging Sia new album This Is Acting. I never really liked Sia but this album is good, in this playlist I did jumps to Move Your Body. 

This playlist has little bit of everything; old hits, rap, EDM, rock and more. 

Hope you all enjoy it! Also check out the new song from Flo Rida “Hello Friday” it’s great! 

  1. Bug A Boo: Destiny’s Child (Warm-Up) 
  2. Juicy Wiggle: Redfoo (Standing Climb with Jumps) 
  3. Kiss The Sky: The Knocks (Runs up a Hill)
  4. Me, Myself &I: G-Eazy (Heavy Climbs in & out of saddle) 
  5. Move Your Body: Sia (4 count jumps in out of the saddle)
  6. Hello Friday: Flo Rida (Climb) 
  7. Ah Yeah So What: Will Sparks (Standing climb with 4,2,1 count jumps) 
  8. Booty Bounce Pop: Mr Collipark (Seated Sprint) 
  9. Primitive: Richard Vission (Standing climbed with 4,2,1 count jumps)
  10. Get Dirty: Xenia Ghali (4 count jumps in & out of saddle) 
  11. Irresistible: Fall Out Boy (Heavy Climb) 
  12. Give It All U Got: Lil Jon (standing climb with 4,2,1 count jumps)
  13. Hello (Reggae Cover): Conkarah (Cooldown) 


O man I did this workout with a group at work last Friday! They loved it! TRX is a great fitness training tool but it tends to get boring because you feel like you do the same movements over and over. So I started to pump up the volume on the workouts I was designing and make them more HIIT based rather than strength. The people took my classes loved it! Welcome to TRX AMRAP classes, the key to AMRAP is you do As Many Rounds As Possible in the prescribed time. Hope you all enjoy this workout there is more to come! In this work you do the Squat with a Y and Chest Press with Tricep Extension in mid length and do the Burpees out of the TRX!

Spin 2.19.16 Little bit of  HipHop and EDM!! 

While I so behind on blog post ugh! It was crazy busy week at work! This playlist is from Friday Night Happy Hour Spin Class! We turn it up and rock it out every Friday!!! Hope you all enjoy it!


  1. Morning After Dark: Timbaland 
  2. Work: Lil Jon
  3. Trini Dem Girls: Nicki Minaj 
  4. Bad Man: Pitbull
  5. Middle: DJ Snake
  6. In Da Club: 50 Cent
  7. Summer: Calvin Harris
  8. The Water Dance: Chris Porter
  9. Fighter: Christina Aguilera 
  10. It Was You: Calvin Harris
  11. Bloodstream: Ed Sheeran 

Spin 2.21.16 MJ, Busta, and More!!! 

Well I am posting this from my phone because my Macbook is not charging 😭 ugh! This playlist is great it has a little bit of everything from Busta Rhythms to Micheal Jacksons! My class today love it! Hope you all enjoy it!!! 


  1. Wanna Be Startin’ Somethin’ with Akon: Micheal Jackson 
  2. S&M Remix: Rihanna
  3. Glory And Gore: Lorde
  4. C’mon (Catch ‘am By Surprise): Busta Rhythms 
  5. Lay It On Me: Rudimental
  6. Give It 2 U-Remix: Robin Thicke
  7. Fighter: Christina Aguilera
  8. P.Y.T (Pretty Young Thing): Micheal Jackson 
  9. Boomerang: DJ Felli Fel
  10. Ex’s & Oh’s: Elle King 
  11. Can’t Hold Us: Macklemore & Ryan Lewis
  12. Why Georgia: John Mayer

Spin 2.12.16 Get ready to “Work”, “Rollout”, “Whip It”, “Boom Boom Boom and be “Unstoppable”!

OMG! Let me tell you I made this spin playlist like 15 minutes before my spin class and it was the best playlist I have made in while! This playlist has new Rihanna and Missy. The class love this playlist and it more like Friday afternoon at the club rather than Friday night at spin class. Hope all enjoy it! This maybe my favorite playlist this year so far! So get ready to “Work”, “Rollout”, “Whip It”, “Boom Boom Boom and be “Unstoppable”! 🚴🚴🚴🚴🚴🚴🚴🚴🚴🚴🚴🚴🚴🚴🚴🚴🤓

  • Drumming Song – Florence + The Machine
  • Pray to God – Calvin Harris, HAIM
  • Work- Rihanna
  • Unstoppable – Sia
  • Bangarang – Skrillex
  • Pep Rally – Missy Elliott
  • Tik Tok – Ke$ha
  • Whip It! – Lunchmoney Lewis
  • 4×4 – Miley Cyrus
  • Boom Boom Boom – Outhere Brothers
  • Rollout – Ludacris
  • When Will the Bass Drop – The Lonely Island
  • Love Yourself – Justin Bieber

Super Bowl Spin 2016


Woohoo it’s finally here Super Bowl Sunday! Who do you want to win? I have a spin class at 9:00 am today so I decieded to do a Super Bowl themed playlist. Enjoy!


  1. Warm-Up: Turn Down for What, Dj Snake and Lil Jon
  2. Remember The Name, Fort Minor
    • 5 to 6 intensity level
    • Standing climb
  3. All I Do Is Win, DJ Khaled
    • 6 to 7 intensity level
    • standing climb
  4. Let’s Go, Trick Daddy
    • 5 to 6 intensity level
    • Standing sprint
  5. Toostee Roll, 69 Boyz
    • 5 to 6 intensity level
    • 4 count jumps
  6. Howlin’ For You, The Black Keys
    • 6 to 7 intensity level
    • Heavy seated climb
  7. Jump Around, House of Pain
    • 5 to 6 intensity level
    • 4 count jumps
  8. Thunderstruck, AC/DC
    • seated sprints
  9. We Own It, 2 Chain, Wiz Khalifa
    • 5 to 6 intensity
    • standing climb in hand postion 3
  10. Bring Em Out, T.I
    • 5 to 6 intensity level
    • standing sprints
  11. Jungle, X Ambassadors
    • 6 to 7 intensity level
    • seated climb
  12. Kickstart My Heart, Motley Crue
    • Seated Sprint
  13. We Takin’Over, Dj Khaled
    • 5 to 6 intensity level
    • 4 count jumps
  14. Blitzkrieg Bop (I Love Football), Cee Lo Green
    • 5 to 6 intensity
    • 4 count jumps in and out of the saddle
  15. Cool-Down: We are the Champions, Queen






Spin Redue: Spin Mix 2/5/2015


Well, I have been lazy this week and my creative musical juices have been lacking so I decide to post a playlist that I did last February 2015. I usually make a new playlist every week for all my spin classes but this week I didn’t because I only had to teach one class this week  because I had to get surgery on Wednesday. There will be an all new Super Bowl Themed Playlist that I will post Sunday so get your bikes and ears ready!

Also I want to share this with you because I believe this has an awesome message!

  1. Warm-Up: Valerie, Mark Ronson
  2. Ghost, Ella Henderson
    • Standing Climbs with runs up a hill
  3. Pump It Up, Black Eyed Peas
    • 4 count jumps in and out of the saddle
  4. Let’s Go, Calvin Harris
    • Standing Sprints
  5. Move, Shake, Drop, Dj Laz
    • 4 count jumps, 2 count jumps and tap backs.
  6. Boom da Bass!, iSweat Fitness Music
    • Tabata seated sprint
  7. Sexy Back, Justin Timberlake
    • Standing climb with 4 count reserve jumps
  8. Gold
    • Heavy Seated Climb
  9. Lose Control, Missy Elliott
    • Standing climb with 4 count reserve jumps
  10. Bodies
    • Sprint
  11. I Don’t Like It, I love It
    • Standing climb in hand position 2 and 3
  12. Delirious (Boneless), Steve Aoki
    • 4 count jumps and 2 count jumps
  13. Cool-Down: Bloodstream, Ed Sheeran