Spin Class, Strength Training

Hello everyone,

I noticed that I hadn’t posted a new spin class in a month.  I did create two new endurance and interval classes in September which are freaking awesome.  I will publish those at the end of October when I’ve used them up a bit.  Today is another solid strength training class.  This class has a lot of variety from the playlist to the workouts.  There is a solid warmup in stage 1, three songs to work hard in stage 2, and then a complete sufferfest in stage 3.  We are working on obliterating our quads during stage 3 to really build some leg strength.

If anyone wants in on my workouts earlier, shoot me an email at kidsandcowbells@gmail.com.  I can push these out earlier.

So, let’s get to it.  Workout posted below.

Here is my class from May of 2015. I used this class all summer and it worked very well.
Here is my class from May of 2015. I used this class all summer and it worked very well.

Stage 1(70’s music):  Spend the next three songs warming up the legs.  Don’t come out too hard or too fast.  There will be time at the end to really work hard.

Long Cool Woman, The Hollies(3:15): Seated ladder up to a 7 out of 10.

September, Earth, Wind & Fire(3:36): 2×30 second stands at moderate intensity and one 60 second stand.

Surrender, Cheap Trick(4:14): 3x30second stands at an above moderate intensity.  Let the students find out how high they can turn the resistance knob while standing.  Feel out the resistance.

Stage 2 (80’s Music): Use the first song to take it fairly easy.  You can do some quick stands during the chorus, but most of the work is set aside for the next three songs.

Nothin’ But A Good Time, Poison(3:44): Active Recovery.

Summer of 69, Bryan Adams(3:33): Seated ladder.  Finish the hill at 9 out of 10 on the intensity scale.  Bring the resistance up quick and hold it for 2/3rds of the song.

Flashdance, Irene Cara(3:59): Build resistance up to an 8 out of 10.  A 45 second stand at the 1:00 mark.  Take half the resistance off for 30 seconds than ramp up to that 9 out of 10 in a standing position.  The students sit in on that heavy resistance at 2:42 and then get back up standing at 3:00.

Runaway, Bon Jovi(3:51): 3×30 second seated climbs at 10 out of 10 for resistance.  Make them push a heavy gear seated.  The resistance should feel like they need to stand but they will not stand.

Just What I Needed, The Cars(3:44): Active Recovery

Stage 3 (modern music):  Basically, crush those quads.  This stage they will be working during all four songs.  No breaks, put them on a 6 out of 10 resistance and we never go below that.  This will feel like threshold work with hills built in.

All of You, Betty Who(3:45): Two 60 second stands at heavy resistance.

Geronimo, Sheppard(3:38): Progressive Overload! 20 second, 30 second, and 40 second stand at heavy resistance.

What Doesn’t Kill You, Anya Tru(3:57): Progressive Overload again! 30 second, 40 second, and 60 second stand.  If they are struggling with the stands do some seated climbs.

Shake It Off, Taylor Swift(3:39): One More Time! 25 second, 35 second, and 45 second stands under heavy resistance.  Remember, we sit back down under a 6 out of 10 resistance.  The leg muscles should be fully exhausted by the end.

I hope somebody else can use my workouts.  I love teaching spin class and finding new ways to challenge my students.  So get out there and get your fitness; and, if your legs start to feel the burn… THEN EMBRACE THE SUCK!

Leave a Reply

Translate »
%d bloggers like this: