Cardio Today

Cardio is the name of the game today. Here's one of my favorite spin (I haven't thought of a cool name for spinning yet) workouts. Shocker! You don't actually need an instructor to get a great spin workout. Just grab a bike, an ipod and let it rip. If you don't have these songs, or if you don't like them, then just substitute something you do like and that motivates you. As much as I would like to attribute all the praise for my spin class to my skills (ha) as an instructor, in reality the music is what makes or breaks a class/workout. Good instructors really are just good at picking music, so be your own instructor and pick stuff that will make you want to move and forget about the pain you're in!

Here goes:

Super Bass by Nicki Minaj- Warmup - easy pedal with light resistance
Botten Anna by Basshunter - Seated climb - gradually add resistance
Hell Yeah by Rev Theory - Sprints - 1 turn of resistance pedal hard for 20 seconds then take off the resistance and keep pedaling for 40 seconds and repeat until the song is over
All the Above by Maino - Gradually add resistance and rotate through seated, standing, and standing climb (hands all the way forward)
We Made It by Busta Rhymes ft. Linkin Park - Standing climb - gradually add resistance
Disturbia by Rihanna - Jumps - Start with a 6 count into a 4 count and end in a 2 count
Party Rock Anthem by LMFAO - Sprints - same deal as the first one
Dirty Bit by Black Eyed Peas - Standing Climb - gradually add resistance
Save a Horse Ride a Cowboy by Big and Rich - Jumps - same as last time
Everytime we Touch by Cascada - Gradually add resistance and rotate through seated, standing, and standing climb (hands all the way forward)
Click Click Boom by Saliva - Sprints - same deal as last time - push it hard and don't leave anything on the bike
Thunderstruck by ACDC - Cool down while pedaling
Jamrock by Damien Marley - Stretch off the bike

So this should take you about 55 min give or take depending on what songs you use. If you're not sweating after the first round of sprints take that as a cue to up your game.