Good morning! I'm headed out to the gym to catch my Pioneer Woman cooking show, but before I go, here's another one-hour spinning workout (check out the rest of the series here). Remember that even if you're not into spinning, the music is great for any exercise or as background motivation for cleaning the house. I'm calling it "Arcade Fire" because I used a few of their songs. This workout follows the rhythm of workout {4}:upbeat closely; I enjoy the upbeat pattern and sought to repeat it. As always, you can check out the playlist on Spotify. Get moving!
1) "Obiero" by Ayub Ogada. 5:38. Serene warm-up and stretch.
2) "Sweet Dreams (Are Made of This)" by Eurythmics. 4:54. Running.
Stand in the seat in hand position 2, like hovering but without as much bend in the knee. High cadence, low resistance, like a standing half-sprint.
3) "The Suburbs" by Arcade Fire. 5:15. Standing climb.
Continue standing and move to hand position 3, start climbing out of the gate. Gradually add resistance and lower cadence.
4) "Panic Switch" by Silversun Pickups. 5:44. Sprints.
Sit down in the saddle, release some resistance and pick up the cadence to a sprint until singer begins at 0:52. Begin sprinting again at 1:29 until 2:05, again at 2:56 until 3:31, at finally from 4:30 to 5:16. Release resistance and hydrate.
5) "Ready to Start" by Arcade Fire. 4:16. Spin.
Stay hydrated. Focus on using every part of your legs to propel yourself. Don't lean on your palms.
6) "Roll Away Your Stone" by Mumford & Sons. 4:21. Intervals.
Release resistance and recover during intro. Pick up the pace at 0:26 to spin, the do jumps (count of 2) during all of the choruses and spin during verses.
7) "Till the World Ends" by Britney Spears. 3:58. Seated climb.
Crank up the resistance for some strength training.
8) "Keep the Car Running" by Arcade Fire. 3:29. Spin.
9) "More" by Usher. 3:49. Hover.
Increase resistance, hop out of saddle, and feel the burn.
10) "Undisclosed Desires" by Muse. 3:56. Standing climb.
Don't sit just yet. Move to hand position 3. Add resistance every 30 sec.
11) "No Cars Go" by Arcade Fire. 6:04. Spin.
12) "Under Cover of Darkness" by The Strokes. 3:56. Hover.
Get through this song. You're almost done.
13) "The Luckiest" by Ben Folds. 4:25. Cool down.
Release resistance and sit up in saddle. Stretch arms while you gradually lower your heart rate.
Image Credit: Morguefile.com
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