Cat Sock Spinning Mix
|January 20, 2012||Posted by Emily under Uncategorized|
Most of you know, through mentions on the blog, twitter or daily mile (big news people, I am actually still using daily mile. Logging my workouts for more than a week= a BIG first in my sweat career), that I teach a spin class every Friday morning. While the 25 dollars I earn per class is basically all I need to get by in life, I really teach because it’s fun, because I am uber picky about who I take spin classes from (and I happen to be rather fond of my own workouts), and for the free gym membership that includes a pool. As long as I’m living in DC, I will never give up my precious Friday morning slot. I secured it before I even had a residence in the city and miraculously wound up with an apartment super close to my gym. And by “miraculously wound up”, I really mean, chose my apartment based on the surrounding fitness offerings and access to running/biking trails. Priorities, people.
As much as I love teaching and kicking some sweaty spinn-ee ass, I have a tendency to get into a bit of a song rut. I’m pretty sure LMFAO “Sexy and I know it” is on its 20th consecutive week on my playlist. (And that might be underestimating by approximately 10 weeks…) I only take partial responsibility for being so repetitive with my mixes, I mean, have you heard their musical masterpiece? It’s like they made it with a spin class in mind. They actually say “I WORK OUT” in the song. It would be unreasonable to expect me not to play it every Friday morning for 52 straight weeks.
But, because I think even my most loyal class attendees are ready to walk out the next time they hear “wiggle, wiggle, wiggle, wiggle” I am challenging myself to keep it fresh in the coming weeks by posting my mix each Friday. Bonus: I get to provide you all with some workout ideas. If you don’t have a spin bike available, you can mimic the workout on the elliptical or with a good pool running session and still do similar intervals. Singing aloud and having a solo dance party on exercise equipment of choice is totally encouraged.
So, today’s list, brought to you by the cat socks I accidentally wore to class
Keeping it hot and stylish since 1984.
Black Horse and the Cherry Tree-KT Tunstall (shout out to a fellow Vermont lover!) Warm up
Stronger- Kelly Clarkson – Moderate hill, working the choruses at a fast pace in a standing climb with more resistance
Your Love is My Drug – Ke$ha – Same thing but light resistance, flat road and then working the choruses in a fast pace in hand position 2
Memories- David Guetta – Start at a moderate climb and a steady pace, add resistance every 30 seconds without letting the pace fall
Sexy and I know it – LMFAO – (SEE. It’s just SO good.) Standing climb with 20 second pickups in two stages of speed x 3
Don’t Cha –PCDs-Jumps, increasing pedal speed every minute
Blow-Ke$ha – Power/acceleration, Start on flat road, accelerate pace, add heavy resistance for the chorus, all out effort, back to flat road x 3
Good feeling- Flo Rida –30 seconds off/30 seconds on x 4
Wild One-Sia/Flo Rida (Flo is my boy) Standing climb steady pace, add resistance and work it in the saddle for 20 second intervals during fast parts x 3
More-Usher – Standing climb, start at steady pace, increase pace and hold faster speed at every chorus until at all out effort by last one
What the Hell-Avril Lavigne 3 X all out sprints at chorus with added resistance for each sprint
New Divide-Linkin Park –Power/acceleration again but this time on a hill the whole time
Someone Like You/Rumor Has it-Glee Mash Up- cool down
And there you go, if you have any questions about the instructions, or where I get my awesome footwear, ask away in the comments section. And please, share away. What is the best spin-worthy workout song you’ve been jamming to?