Recently I found fitnessprotravel.com, it is a website where fitness instructors can travel cheaper and teach classes at 5 star resorts around the country. Only once have I seen something for spin instructors but I’m definitely looking into it. Just thought I would pass that along.

Have a great summer!

(Warm Up) Celebration, Kool and the Gang: It’s a celebration in the spin room. Just getting those legs moving and stretching. It’s going to be a fun class.

(Run) Naturally, Selena Gomez: Alternate between seated and standing runs. We are getting the blood pumping and start raising those heart rates.

(Climb) Non-Dairy Creamer, Third Eye Blind: I won’t lie I borrowed this from a blog called Spin Cycles, but I modified it a little. Seated climb till 2:00 and then standing the rest of the way.

(Climb) Waking up in Vegas, Katy Perry: Keep that resistance on and we are going to be running in third. Powering through that resistance. 1 minute quicker pace with that resistance, 45 second recovery and repeat!

(Jumps) Memories, David Guetta: A little different than usual. Alternating between 30 seconds running with resistance and 30 seconds seated climb. Bring the resistance to moderate on the heavy side.

(Run) Barracuda,  Heart: Add some resistance back on and bring it up into second position, hands in second. We are running again through resistance. Quick pace and recovery in there.

(Run) Hey Driver, Lucky Boys Confusion: This is the recovery. Catch your breath and grab some water. Bring it back up to second with moderate resistance heavier than a flat road but not crazy.

(Climb) I’ll be Missing you, Puff Daddy: Rolling hills, every 30 seconds the resistance will change and it is up to you, the rider. Switch between light, medium, heavy, heavy out of the saddle and coming down the mountain.

(Climb) Love and Wonder, DJ Earworm: Climb in third.

(Run) She Wolf (Remix), Shakira feat. T. Pain: Weird duet but it’s alright. Another semi-recovery. Catch your breath and add on resistance seated and bring it up to second position. Slower version of jumps.

(Jumps) Stacy’s Mom, Fountains of Wayne: Now we do jumps, seated to third position adding resistance as we jump.

(Climb) Holding out for a Hero, Frou Frou: Seated climb, all out heavy resistance but have the ability to make smooth continuous pedal strokes but you are struggling. It is the last climb make it worth it!

(Sprint) Sandstorm, Darude: RACE DAY SPRINTS PREP! All out sprint through heavy resistance. Add it heavy seated bring it up to third to get momentum and sit it down push it out for 25 seconds. You have two of these and then you are done.

(Cool Down) Smoke Two Joints, The Toyes: I teach at SUNY New Paltz and it is 420 today so this is honor of the hippies and college students.

(Cool Down) Say it Ain’t Flow, DJ Earworm

A great place to find new takes on old songs is through mash ups. DJ Earworm and DJ Lobsterdust are pretty good. Here are their websites:

www.djearworm.com

www.djlobsterdust.com

(Warm Up) I Want You Back, Michael Jackson: Stretching and warming up those legs.

(Run) Electric Feel, MGMT: Adding enough resistance to feel “a road” underneath the bike. Riding standing and seated.

(Climb) I Heard it Through the Grapevine, Marvin Gaye: the first climb, gradually adding resistance. By the end of the song you want heavy resistance.

(Pace) Little Secrets, Passion Pit: GREAT SONG! Bring it over to third position and run it out through the resistance. Time to build some stamina and endurance.

(Jumps) My Girl, The Temptations: Heavy jumps, using that resistance with strong encouragement to make it heavy. Jumps seated to third position at a pace you feel comfortable with. Third position is where you catch your breath and seated is where you work.

(Run) Isaac, Madonna: Bring it up to second position. You will be running it out through this resistance for 1 minute and then taking off some resistance, and recovery for 45 seconds, and repeat.

(Climb) How’s it Going to be, Third Eye Blind: Adding resistance again.

(Climb) Show me What I’m Looking For, Carolina Liar: Similar to the Passion  Pit song. Third position is the rest. Seated climb/ run pushing through that resistance for 1 minute.

(Run) I’m Alive, Celine Dion: Grab a drink here. Let those legs rest for a minute and when you are feeling good bring it up to second and gradually add resistance.

(Jumps) Rude Boy, Rihanna: Love this song, just makes me want to dance. Jumps while gradually adding resistance. Climbing jumps style.

(Climb) Give me One Reason, Tracy Chapman: seated climb. The final push.

(Sprint) Sandstorm, Darude: Time to try something new. At my Spinning Conference I learned the way to sprint. Add heavy resistance seated and bring it up to third to gave momentum and then sit down and push it out hard for 20 seconds. Give plenty of warm up before hand. 2 sprints, the first time will be confusing and the second time it will be the mega push. Awesome!

Today the mix is a mountain. For the first half of the class we are climbing up the mountain, there will be some plateaus but majority of the time it is heavy resistance.

Eye of the Tiger, Survivor (Warm Up): Getting the class pumped to climb a mountain, explaining what we are doing and stretching. It is going to be fun!

Bulletproof, La Roux (Jumps/Run): More warm up, at your own pace with moderate resistance jumps. Just warming the legs up.

I Still Haven’t Found What I’m looking for, U2 (Climb): Time to start the mountain. Seated climb.

Little Secrets, Passion Pit (Run): This is your first plateau. Keep the resistance bring it up to second, a little running with resistance.

21 Guns, Green Day (Climb): Climbing again, yes it is a big mountain.

Shut it Down, Pitbull (Jumps): Heavy resistance jumps in third. We are still climbing up the mountain.

Wonderwall/Blvd. of Broken Dreams, Green Day (Climb): Nose to the grind, keep climbing- always to the peak.

Sexy Chick, David Guetta (Climb): Keep the resistance and run in third with heavy resistance to pinnacle of the mountain.

My Life would Suck without you, Kelly Clarkson (Run): You have reached the top of the mountain, pat yourself on the back. Now we are running to the other side of the mountain. Every chorus run it out, loosen those legs.

When Love Takes Over, David Guetta (Run): Coming down the mountain now. Make sure there is resistance, we are not sprinting down the mountain, rather gracefully running down.

Stop, Spice Girls (Jumps): still coming down the mountain. With moderate resistance at your own pace, jumps.

Fire on the Mountain, Rob Thomas (Climb): Oh no! We hit a mini hill coming down the mountain, how is that possible? Add heavy resistance and bring it up to hand position 3 and every chorus we are going to push it out in third.

Children of Sandstorm, Darude v. Robert Miles (Sprint): It is time to come down the mountain. Sprint it out hard and strong!

On a side note this week I’m taking the Mad Dog certification in the city, I mean New York City. It is part of the ECAC and I figured it was time to take the course. 9 hours of spinning here I come. I will report back with more information and tips after the course.

Now on to the mix:

I Wanna Dance with Somebody, Whitney Houston (Warm Up): Nothing like a little Whitney Houston pre-crack to get things started. Just start warming up those legs and stretching.

Blah Blah Blah, Ke$ha (Run): Quick way to warm up the legs. Bring everyone up to second and add little resistance as the songs goes. It is only 2:21 so it just to get the blood pumping.

Pour Some Sugar on Me, Def Leppard (Climb): Interval climbing, every 30 seconds on resistance. It is really your preference.

Shut Up and Give me Some Pie, DJ Lobsterdust: Jumps

Sandstorm, Darude (Sprint): Need I say more.

Right Now (Na Na Na), Akon (Run): Bring it over to third and run it out gradually adding resistance but maintaining pace.

Tip of my Tongue, Kelly Clarkson (Climb): Keep it in third and climb it out, making that resistance heavy. Challenging yourself.

Good Life, Kanye West (Jumps): Keep that resistance heavy and start some jumps seated to third.

Castles in the Sky, Gigi D’agostinos (Sprint): Take of that resistance and get ready to sprint 30 seconds on, 30 seconds recovery.

I’m Alive, Celine Dion (Run): Yes, it is Celine Dion. Bring it back to second, take some water and when you are feeling good start running and adding resistance.

Give me One Reason, Tracy Chapman (Climb): Seated climb, last one of the class so make it a good one.

Roxanne, The Police (Jumps): Seated to third with moderate on the heavy side of resistance.

Children of Sandstorm, Darude vs. Robert Miles (Sprint): Finish the class strong. Whenever you hear Sandstorm, SPRINT!

The World’s Greatest, R. Kelly and Have a little Faith in Me, Jewel are the cool down. Make sure to drink plenty of water and stretch.

(Warm-Up) I’ve Had the Time of my Life, Bill Medley Dirty Dancing : Just start stretching and warm up those legs.

(Run) Maniac, Michael Sembello Flashdance: Bring it up to second position and run it out. Nice easy pace, getting those legs ready to work out. Gradually add resistance while remaining in second position.

(Climb) Gangsta’s Paradise, Coolio Dangerous Minds: First climb of the class, keep it seated and start that climb.

(Jumps) Men in Black, Will Smith Men in Black: Keep the resistance heavy and jumps from seated to third.

(Sprint) La Bamba (remix), Safri Duo La Bamba: 30 seconds on, 30 seconds recovery

(Climb) Son of a Preacher Man, Dusty Springfield  Pulp Fiction: Short climb, added heavy quick bring it up third and push it out

(Run) I’m Shipping up to Boston, Dropkick Murphys  The Departed: Take off some resistance and bring into second position and run it out.

(Jumps) Summer Nights, Olivia Newton John & John Travolta Grease:  Fun recovery jumps. Of course it was a sing along.

(Climb) Take my Breathe Away, Berlin  Top Gun: Gradually add it heavy

(Sprint) Unchained Melody (remix), DJ Mystic Ghost: Two sprints, the first one is a minute and the second is about 30 seconds.

(Climb) Bittersweet Symphony, The Verve Cruel Intentions: Divide the room, Each row was in a different position and every 30 seconds the class would switch positions and add resistance. The resistance was on the rider. It is the last work song. A challenge!

(Cool Down) Somewhere Over the Rainbow, Israel Kamakawiwo’ole 50 First Dates or  Wizard of Oz

(Cool Down) I Will Always Love You, Whitney Houston  The Bodyguard

(Warm Up) I Want You Back, Jackson 5: Warming up those legs and the pre-ride stretch

(Run) Electric Feel- MGMT: Add a little resistence and bring in up in second. Just warm up those legs, adding little amounts of resistance throughout the song.

(Climb) I Heard it Through the Grapevine, Marvin Gaye: First climb, gradually adding resistance.

(Jumps) My Girl, Temptations: Don’t touch that resistance and heavy jumps. Seated to third.

(Sprint) Sandstorm, Darude: Yes it is that time… to sprint! Cut it down to one sprint. Foreshadowing for later on.

(Jumps) All Night Long, Lionel Richie: Jumps again, moderate resistance with a little resistance, seated to second.

(Run) Disturbia, Rihanna: Riders choice, just keep the heart rate up.

(Climb) How’s it Going to be, Third Eye Blind: Another climb, making it heavy!

(Climb) Ignition (Remix), R. Kelly: Yes, we are climbing to R. Kelly. Leave that heavy resistance on and bring it up to third. Some runs throughout the song.

(Sprint) Forever Young (Remix), Alphaville: Sprinting again!

(Jumps) The Anthem, Pitbull: Final jumps, keeping the legs loose for the end of the class.

(Climb) Easywall, DJ Lobsterwall: Its a remix of Wonderwall and Easy. The final climb time to bring it into overdrive, push yourself that extra bit. Finish strong!

(Sprint) Children of Sandstorm: see now you say every time you hear Sandstorm, sprint. It works like magic. Three sprints (30 seconds, 1 minute, 30 seconds)

(Cool Down) The Way I am, Ingrid Michaelson and Let it Be Me, Shaggy (Remix)

(Warm Up) Aaron’s Party- Aaron Carter: Just starting getting everyone warmed up and stretched out.

(Jumps) Jessie’s Girl- Rick Springfield: a request from one of my riders, an easy start just moderate resistance and lifts on a 4 count. nothing to exciting.

(Climb) I’ll be Missing You- P. Diddy: When he was producing music instead of television shows. Our first climb of the night; a steady beat with resistance adding.

(Run) These Boots are Made for Walking- Geri Halliwell: The ex-Spice Girl. I don’t really know what I am going to do during this song but we will see.

(Sprint) Forever Young- Scooter: Time to let those legs fly, with resistance on. I don’t want to see legs flying around I want you to work. 30-45 seconds sprint, 30 recovery. The beat is fast enough the whole song so wherever you like.

(Climb) Drive- Incubus: Time to slow those legs down, adding resistance steadily throughout the song.

(Jumps) Good Girls Go Bad- Cobra Starship: heavier resistance lifts on counts of 4, sitting to 3rd position

(Climb) The First Cut is the Deepest- Sheryl Crow: Starting with flat road resistance (as if you were in The Notebook, wearing a skirt riding on one those bikes) and we will be adding it as we climb.

(Climb) Hot in Herre- Nelly: We will be leaving that resistance on and climbing in third position with runs about 10-20 seconds. Challenging yourself. It’s going to be fun!

(Sprint) Sweet Child of Mine (remix)- DJ Milano: Sprint it out baby

(Run) When Love takes Over- David Guetta Feat. Kelly Rowland: Give those legs a break, grab some water and then bring it up to 2nd position. Steady run in second and resistance but maintaining pace.

(Jumps) Memories- David Guetta Feat. Kid Cudi: Second to last work song, give those legs a break before the next song.

(Climb) Kashmir- Led Zepplin: an 8 minute climb, the first 4 minutes we are adding resistance and the last 4 we are maintain pace and challenge ourselves with little runs. We are ending the class strong!

(Cool Down) Jerusalem by Matisyahu and Hey, Soul Sister by Train: Check your breathe and get some water. Don’t forget to stretch it out!

(Warm up) I Want to Dance with Somebody, Whitney Houston

(Jumps) Tik Tok, Ke$ha- Just something about this song gets everyone pumped, and it is a nice way to start the class. Just warming up those legs.

(Sprint) La Bamba (remix), Safri Du0- 30 seconds sprint, 30 second recovery. Song just makes you smile, it is mostly upbeat so any timing will work.

(Climb) Run this Town, Jay-Z- just building resistance

(Jumps) I Don’t Feel like Dancing, Scissor Sisters- heavy jumps leave on that resistance from the last song and power through.

(Run) Don’t Stop Believing, George Lamond- kinda a recovery but not really added on some moderate resistance and build a pace in 2nd position.

(Sprint) Time to Say Goodbye, DJ Mystic

(Climb) Sexy Chick, David Guetta- added the resistance throughout the song

(Climb) 21 Guns, Green Day- leave on the resistance and challenge yourself. This is the second to last climb of the class; push it out and show yourself how strong your really are!

(Jumps) Summer Nights, Grease- a little sing along to celebrate the weekend and who doesn’t love Danny Zuko?

(Sprint) Take it off, The Donnas- get those legs pumping before our last climb.

(Climb) All About Soul, Billy Joel- it’s Billy baby and it is a great way to end the class. The song is almost 6 minutes long, for the first 4 build that resistance to heavy and for the last 2 minutes challenge the class with runs 15 seconds or 10 seconds. Those last 2 minutes are the last 2 working minutes of the class, I like to make sure they get their moneys worth.

It is a Shaggy cool down, Strength of a Woman and Angel.

(4:06) Waiting for Tonight- Jennifer Lopez: Old school JLo. It is a nice warm up, stretching in the saddle and nice pace in second position.

(4:19) Tip of My Tongue- Kelly Clarkson: I think it is off her new album, a great beat. It just screams climb. Since it is in the beginning of the class it is more of a warm up climb, direct the amount of resistance to add.

(3:25) Oops… I did it again- Britney Spears: Climbing again, keep that heavy resistance on and get ready to run in third through that resistance. I usually do 10 to 15 to 20 seconds depending on the class. I actually don’t know the real time because I shout the countdown and I might count slower, I like to see them work

Sweet Child of Mine (Remix)- DJ Milano: Great sprint song, easy 30-45 second sprints followed by a recovery. Just a balls to the wall sprint, especially because there are only 3 sprints in the whole mix.

(3:24) Stop- Spice Girls: I was/still am a big Spice Girls fan. Jumps, any count. This is a recovery from the climbs and sprint, but don’t worry they are getting right back into in the next song.

(4:11) If I was a Boy- Beyonce: Climbing again, see I told you.

(3:08) See you Again- Miley Cyrus: Start with flat road resistance and every 30 seconds add resistance and change positions from seated to second to third and back to seated, and repeat. I usually mix it up between half and quarter turns. Halfway- three fourths through the song it gets heavy and then it is a run through that resistance.

(3:44) Truly, Madly, Deeply- Casacada: Sprint.

(3:42) Wild Child- Enya: climbing, every 30 seconds add resistance, but keep the pace you start with.

(4:09) Love is Battlefield- Pat Benatar: heavy jumps, seated to third.

(4:56) Like it or Not- Madonna: Running with heavy resistance or challenge to the class. Add on that heavy resistance and push it out.

Sandstorm- Darude: End the class, and we are sprinting it out hard. I mean it is Sandstorm, what else would you do but sprint.

(2:58) At Last- Etta James: Cool down, finishing stretching and drink some water.