Complete as follows: 

AMRAP One (15 min) 

  • 20 Low Rows
  • 15 Chest Press
  • 10 Jump Squats 

2 min break 

AMRAP Two (4 min) 

  • 20 TRX Sit-Ups
  • 15 Hip Press
  • 10 Reverse Moutain Climbers

2 min break

AMRAP Three (15 min) 

  • 10 Tricep Extension 
  • 15 Bicep curls 
  • 20 Single Leg Squat (10 each leg)

2 min break 

AMRAP Four (4 min) 

  • 15 TRX Crunches 
  • 10 TRX Pikes 
  • 5 Atomic Push-Ups 

Cool down! 

It’s Good To Be Back Spin Mix 6/24/16


Well it’s been a crazy couple of weeks! At beginning  of June I had to be admitted to hospital for 3 nights for really bad kidney infection, because of this I had to take about 3 weeks off from spinning. I was so worried that my faithful students would forget about me 😢 and not be there when I returned to my classes this week. But the help of some really great subs and awesome students both my Thursday and Friday night class was packed! All my spinning super stars were happy to so me back it was great to feel the love. Enough of that below is a new playlist that I made for my Happy Hour Spin class today. I hope you all enjoy it!


  1. Bug A Boo, Destiny’s Child (Warm-Up) 
  2. I Just Can’t, Crookes (Jumps) 
  3. Too Good, Drake (Standing Climb)
  4. Gold, Kiiara (Heavy Seated Climb) 
  5. It Was You, Calvin Harris (Sprint) 
  6. Ah Yeah So What, Will Sparks (Jumps)
  7. Can’t Hold Us, Macklemore (Standing Sprints) 
  8. Like A G6, Far East Movement (Standing Climb)
  9. Telephone, Lady Gaga (Jumps in and out of the saddle) 
  10. Who’s That Chick,David Guetta (Standing Climb) 
  11. Hello Friday, Flo Rida (Heavy Climb) 
  12. B.O.B, OutKast (Sprint) 
  13. Let Her Go, Passenger (Cool-Down)