DIY Cycle Class
Author: 
Cook time: 
Total time: 
 
Ingredients
  • Cycle or Spin Bike
  • Towel
  • Water
  • DIY Cycle Class Playlist
Instructions
  1. Nothin To Lose (Josh Gracin) - Resistance = Light. Pedaling quickly on a flat road, warming up the muscles and increasing the heart rate.
  2. My Songs Know What You Did In The Dark (Fall Out Boy) - Resistance = Medium to Heavy. Verse--Seated Climb; Chorus--Standing Climb, increasing pace, fighting against difficult resistance level.
  3. Don't You Worry Child (Swedish House Mafia) - Verse--Seated and/or Standing Climb, Medium/Heavy Resistance; Chorus/Instrumental--Reduce to Light Resistance, speed up pace (sprint).
  4. Asturias (David Garrett) - Resistance = Light. Speed Intervals = 30 seconds of speed (sprint), 30 seconds of recovery; repeat for entire duration of song.
  5. Dream On (Aerosmith) - Resistance = Heavy. Verse--Seated Climb; Chorus--Standing Climb. Increase resistance level at the beginning of each new chorus.
  6. Somebody Told Me (The Killers) - Resistance = Medium to Heavy. Verse--Standing Climb; Chorus = Sit down and speed up pace (keeping the difficult resistance level)
  7. Sandstorm (Darude) - Resistance = Light. Speed Intervals - Listen to music, and sprint until music intensity drops, about 1 minute. Recover until music intensifies, about 1 minute. Sprint until the end, about 1 minute.
  8. Bang Bang (Jessie J) - Resistance = Medium to Heavy. Verse--Standing Climb. Chorus--Sit down, and keeping difficult resistance, speed up pace.
  9. Proud Mary (Tina Turner) - First half of song, Resistance is Heavy, Seated and/or Standing Climb; Second half of song, Resistance is Light/Medium, Sit down, and increase pace (sprint) to finish.
  10. Separate Ways (World's Apart) (Journey) - Resistance = Heavy. Intro-Standing Climb; Verse-Seated Climb; Chorus-Standing Climb. Gradually increase resistance with each new chorus.
  11. Love Never Felt So Good (Michael Jackson) - Cool Down Resistance = Light
  12. This (Darius Rucker) - Stretch
  13. Fallin For You (Colbie Caillat) - Continue Stretch, if needed
Notes
1. Drink water as needed
2. Challenge your body!
3. Add in any extra favorite drills to personalize your class
Recipe by SunnySideUps | Living Life Sunny Side Ups at http://sunnysideups.org/diy-cycle-class/