A Year Later, Spin Redue 3/12/15

  
So my music mojo hasn’t been to good in the pass couple of days 😢 So I decided to do an old spin playlist that I did on March 12, 2015! That’s the beauty of teaching a lot of spin classes you have a ton of old playlists!!!! We had a great class today for Good Friday and we rock the bike! Hope you all enjoy this playlist! Happy Easter and don’t eat to much chocolate bunnies🐇🐇🐇🐇🐇

  

  1. Warm-Up: Heads Will Roll, Yeah Yeah Yeah
  2. Work, Lil Jon (4,2,1 count jumps in hand position 2 & 3)
  3. My House, Flo Rida (heavy climb) 
  4. Party Rock Anthem, LMFAO (4 count jumps) 
  5. Come Get It Bae, Pharrell Willams (4 count jumps in and out of the saddle)
  6. Beautiful People, Chris Brown (flat with surges) 
  7. Outta Your Mind, Lil Jon (standing climb with runs up a hill)
  8. Hunter, Pharrell Williams (standing climbs with tap backs) 
  9. Trampoline, Tinie Tempah (fast standing sprints) 
  10. Feel Right, Mark Ronson (seated climb) 
  11. Where Are U Now, Jack U (fast standing sprints) 
  12. Burin, Calvin Harris (seated sprints)
  13. Five More Hours, Deorro (4 counts jumps in hand position 2 & 3)
  14. Royals, Lorde (heavy seated climb) 
  15. We Run The Night, Havana Brown (standing sprints) 
  16. Cool-Down: Heartbeat, Enrique Iglesias 

Spin Mix 3.14.16

Sorry little late on posting this playlist from class I subbed on Monday which was awesome! It is so great when you sub a class and you have the students ask you what days and times you teach regular class and say they love your music and the workout! So when I teach a spin class I always look for the one student that is the spin master in the class and I try to break them with the workout! HAHA So the person that I pick for this class without her knowing gave me a great complement at the end of the class! She said it was an AWESOME challenging class and that she loved my energy! So here is the playlist hope you enjoy it use the music and make it your own!

  1. Morning After Dark-Timbaland: Warm-Up
  2. Children-Justin Bieber:  4 count jumps in 2 and 3
  3. Trini Dem Girls-Nicki Minaj:  quick 4 count jumps on the chorus in and out of the saddle
  4. Middle-DJ Snake: Heavy Climb
  5. Beat Down-Steve Aoki: Standing Sprints
  6. Irresistible-Fall Out Boy: Heavy Climb
  7. Jump & Sweat-Garminai: 4 count jumps in 2 and 3
  8. Move Your Body-Sia: quick 4 count jumps on the chorus in an out of the saddle
  9. Nobody’s Business-Rihanna: Standing Climb
  10. Work-Rihanna: Standing Sprints
  11. Fighter-Christina Aguilera: Heavy Seated Climb
  12. It Was You-Calvin Harris: Seated Sprints
  13. Love Yourself-Justin Bieber: Cool Down

Muscle Max Right, Left, Right, Left

Hello everyone!  I have been super busy with work needless to say the blog was put on the back burner. I did this muscle max work out this Wednesday for class. When I plan my class each week I try to have different themes like the following: squat focus, power movements, planks and more. This workout theme was doing movements unilaterally  so right side/left side. Also I told the class last week that we were going to have cardio based movements in the next workout so there is cardio blast in each circuit. So here it hope you all enjoy it! Happy Fitness!

Here is the music mix I played during this class!  Check it out!

http://www.audiomack.com/embed4-large/steady130/best-of-2015

Equipment: Heavy & Light Dumbbells, Bar, Step, and Mat 

Repeat each circuit 2 with a 25 sec rest between each circuit. 

Warm-Up: Repeat Twice @ 30 sec, rest for 5 sec between each set  

  1. Jump Rope
  2. Squat
  3. Jump Jacks
  4. Right Reverse Lunge
  5. Ice Skaters
  6. Left Reverse Lunge

Circuit 1: Repeat Twice @ 30sec, rest for 10 sec between each set 

  1. Squat with Mini Band
  2. Mini Band Rotations
  3. Jump Squats

Circuit 2: Repeat Twice @ 1:00 min, rest for 10 sec between each set 

  1. Single Arm Chest Press (switch arms at 30 sec)
  2. Single Arm Chest Fly (switch arms at 30sec)
  3. Mountain Climbers @ 30 sec

Circuit 3: Repeat Twice @ 1:00 min, rest for 10 sec between each set 

  1. Single Leg RDL (switch arms at 30 sec)
  2. Single Arm Clean and Press (switch arms at 30 sec)
  3. Ice Skaters @ 30 sec

Circuit 4: Repeat Twice @ 30 Sec, rest for 10 sec between each set 

  1. Reserve Right Lunge with Rear Leg Lift
  2. Right Curtsy Lunge
  3. Reserve Left Lunge with Rear Leg Lift
  4. Left Curtsy Lunge
  5. Quick Feet High Knees

Circuit 5: Repeat Twice, rest for 10 sec between each set 

  1. Alternating Bicep Curls 1:00 min
  2. Touch Down Bicep Curls 30 sec
  3. Front Kicks 30 sec

Circuit 6: Repeat Twice @ 30 Sec, rest for 10 sec between each set 

  1. Single Arm Overhead Press 1:00 min
  2. Alternating Front Raise 1:00 min/Second Side Raises 1:00
  3. Jumping Jacks

Circuit 7: Repeat Twice @ 30 Sec, rest for 10 sec between each set 

  1. Single Right Tricep Extension
  2. Single Left Tricep Extension
  3. Tricep Push-Ups  
  4. Plank Jacks

Muscle Max March 9th 2016

Here is the workout that we did for Muscle Max on March 9th! It’s is a full body Tabata workout. I use Seconds Pro as my timing app during all my muscle max classes.

Equipment: Heavy Body Bar, Heavy & Light Dumbbells, step and mat

How it’s done: Each Tabata Circuit has two or more strength exercises. You do the first exercise of the circuit for 4 rounds for 20 sec with 10 sec rest between rounds. After you complete the first exercise then you go on to the next exercise. There is 25 sec break between circuits!

Here is the music I used for this class also! You can download this for free on the following website: 130 for 60 Dec 2015

Warm-Up: 2 rounds @ each exercise for 30 seconds

  • Jump Rope
  • Butt Kickers
  • Jumping Jacks
  • Pop Squats

Circuit One:
Equipment: Bar, Dumbbell, Step

  1. Chest Press, 4 rounds, 20 sec on 10 sec off
  2. Chest Fly, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Two: 
Equipment:  Bar,Dumbbell

  1. Squat Press, 4 rounds, 20 sec on 10 sec off
  2. Dumbbell Swing, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Three:
Equipment: Body Bar

  1. Deadlift, 4 rounds, 20 sec on 10 sec off
  2. Bent-Over Row, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Four:
Equipment: No equipment

  1. Right reverse lunge with lateral lunge combo, 4 rounds, 20 sec on 10 sec off
  2. Left reverse lunge with lateral lunge combo, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Five: 
Equipment: Dumbbells

  1. Bicep Curls, 4 rounds, 20 sec on 10 sec off
  2. Plank with Tricep Kickback, 4 rounds, 20 sec on 10 sec o

Rest 25 sec

Circuit Six:
Equipment: Body Bar

  1. Squat, 4 rounds, 20 sec on 10 sec off
  2. Sumo walks (no weights), 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Seven:
Equipment: Dumbbells

  1. Single Arm Press, 4 rounds, 20 sec on 10 sec off
  2. 90/90 Raise (right twice) and 90/90 Raise (life twice), 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Eight:
Equipment: Dumbbells

  1. Hammer Curls, 4 rounds, 20 sec on 10 sec off
  2. Dumbbell Skull Crushers, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Nine:
Equipment: Mat

  1. Right single leg glute bridge , 4 rounds, 20 sec on 10sec off
  2. Left single leg glute bridge, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Ten:
Equipment: Mat

  1. Walking Plank,  4 rounds, 20 sec on 10 sec off
  2. Leg Drops, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Eleven :
Equipment: Mat and Dumbbell

  1. Crunch,  4 rounds, 20 sec on 10 sec off
  2. Russian Twist with dumbbell, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

COOL DOWN! 

Hope you all enjoy it!

 

Spin 3.5.16 Hot-n-Fun

 

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Well, the next four days are going to be busy spin days. I am teach Spin on Saturday, Sunday, Monday and Tuesday! That means I have a lot of spin playlist to plan but I love it. So here is the first one out my 4 days of spin crazy! Hope you all enjoy it. Also what are your favorite spin songs for this week? I need ideas :0)

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  1. I Know You Want Me, Pitbill: Warm-Up
  2. Ain’t Got Far to Go, Jess Glynne: 4 count jumps
  3. Rise, David Guetta: Standing Climb
  4. Wicked Ones, Dorothy: Seated  Heavy Climb
  5. When Will the Bass Drop, The Lonely Island: Sprint
  6. Sweat, Snoop Dog & David Guetta: 4, 2, 1 Jumps
  7. Get Ugly, Jason Derulo: 4 count jumps in and out of the saddle
  8. Burn Up the Dance, Dillion Francis & Skirllex: Standing Climb with jumps
  9. Feel Right, Mark Ronson, Mystical: Standing Climb with tap backs
  10. Latch, Disclosure & Sam Smith: Heavy Seated Climb
  11. We Run The Night, Havana Brown: Standing Sprint
  12. Hot-n-Fun-Christian Rich Remix, N.E.R.D: 4 count jumps
  13. Roses-Zaxx Remix, The Chainsmokers: Sprints
  14. I Wish, Carl Thoms: Cool Down

 

Tuesday Tabata

  • Equipment: mat, heavy and light Dumbbells 
  • Each exercise is done for 4 rounds at 20 sec with 10 sec rest between each round 
  • There will be a 45 sec rest between each Tabata circuit
  • 5 min warm-up 
  • 5 min cool-down
  • Total workout time: 40 min