No Fast Food Here

Such a great class this morning! Lots of energy and some new cyclists, too. I am going to miss all the teenagers when they head back to school in 2 weeks. They have been so much fun to have in class this summer. See you guys for Christmas break! Here is the playlist from today’s class.

I Know You Want Me – Pitbull (3:40) Warm up and get ready for a class full of sprints and climbs!

Pretty Vegas - INXS (3:28) Increase the resistance to 7/10 and start climbing. Halfway through, increase to 8/10 and stand for the rest. Now we are warmed up!

Fat Bottomed Girls – Queen (3:25) I love Freddy Mercury. Let’s isolate those quads and do some freezes during the verses. Bounce it out on the chorus.

Shake Senora – Pitbull (4:12) Sprints! I think this may be my new favorite Pitbull song. A lot of great energy.

Big Love – Fleetwood Mac (3:39) Get low and work those glutes!

Telephone - Lady Gaga (3:40) One leg drills. Should be hard.

Whenever, Wherever – Shakira (3:16) More sprints. On the chorus. After each sprint, increase the resistance. The last sprint should be very tough.

In Your Eyes – Peter Gabriel (5:27) Max climb. Get to the top!

Til The World Ends – Britney Spears (3:58) Lead leg jumps for the first 2 choruses, for the 3rd, 2 count jumps. We are almost there.

Proud Mary – Tina Turner (4:57) Starts nice and easy. Work a slow climb at 7 or 8/10. When the song gets “rough” so do we! Stay at 7 or 8 and stay with the beat of the song until it ends. Whew!

5 O’Clock Somewhere - Alan Jackson (3:49) Cool it down. Get ready for some arms and abs!

Push It – Salt N Peppa (4:28) One heavy weight, held lengthwise in both hands. Bicep to chest to shoulder to tricep dip and back down. Change it up with just biceps, then just shoulders, then just triceps…the song has the perfect bpm for weightlifting to music.

How You Remind Me – Nickelback (3:43) Planks. V sit with twists. Leg lifts.

Breathe Me – Sia (4:35) Stretch. Thanks to spinmuse for suggesting this song. Beautiful ending.

I love teaching cycling at the YMCA in Mesa.  Come on out on Monday and Wednesday mornings. If you can’t make it, here is a song list for tomorrow’s class!

Give Me Everything – Pitbull (4:16) Start with a nice warm up to loosen those legs up. Stretch a little.

Don’t Wanna Go Home – Jason DeRulo (3:26) Work our way into a good climb. Increase the resistance and start climbing.

Evacuate the Dance Floor - Cascade (3:26) Sprints! Give it your all for 20 seconds. Rest for 10.

F*in Perfect - Pink (3:33) Isolation. I call them freezes. Working those quads!

Dirty Dancer - Enrique Iglesias (3:34) Climbing again. This time in position 3. Love those glutes!

Where Them Girls At? – David Guetta (3:14) Another climb. Keep the beat at a med/high resistance.

How Do You Like Me Now? - Toby Keith (3:26) I have a cycler who is obsessed with Toby so I throw her a bone every now and again. We are going to do single leg work here. Each leg gets 1:40.

No More Tears - Ozzy Osborne (7:24) Try not to cry! Real heavy climb here. Hit your max resistance around minute 3 and try to sustain it for the rest of the song. For the last minute, try and go faster!

Police On My Back - The Clash (3:17) We climbed the mountain, now let’s spring down it! Give me one big sprint. Act like the po po’s chasing you.

Roxanne - The Police (3:12) One last working song. Jumps. Every time Sting sings “Roxanne” you change position. Harder than it sounds.

Rolling in the Deep - Adele (3:48) Finally, let’s cool down. But we aren’t done. Arms and Abs to follow!!

Rock Your Body – Justin Timberlake (4:27) Planks. One minute front. One minute on each side. Add some crunches to round out the song.

Wanna Be Starting  Something - Michael Jackson (6:03) Get some medium weights. Bicep curls, triceps, shoulders. Work ‘em all. Pushups at the end.

Unforgettable - Nat King Cole (3:28) Stretch. See you Wednesday!