Kristina’s Mix

As winter is approaching, I’ve decided to add a new feature to the Keeping Fitness Fun Blog which is called Cycling with K.  Under this section of the blog, I will post my spinning workouts complete with song titles as a resource for all spinning/cycling/group exercise teachers who might want to take advantage of this resource.  I taught spinning at Powerhouse Gym, Club Fit, Gold’s Gym and 24 Hour Fitness.  I had to take a break from teaching when I moved to France as well as during my year of hip surgery/recovery but have recently renewed my  Spinning Instructor Certification with Madd Dog Athletics.  Attached below you will find my first Spinning workout after the break.

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Photo taken at the Time Megeve Mont Blanc Cycling Race June 2011.

Total Workout: ~54Minutes, Workout focuses on three Surges (Interval Songs) and two long hill climbs (~8 Minutes Each)

1)Justin Timberlake & Jay Z- Holy Grail Instrumental Edition: Warm up 5mins 42 seconds
2)Linkin Park Burn It Down: Seated Flat with surges (Intervals) 3 Reps for 20 Seconds at 1:10, 2:10, 2:55
3) Def Leppard Pour Some Sugar On Me: 8 Minute Climb, Combination of 2 Songs Def Leppard 4:27,
4) Chris Daughtry It’s Not Over: Continuation of Climb 3:35.  Total climbing time just under 8 Minutes
5) Deadmau 5 Ghosts N Stuff: Grab a drink after the endurance climb.  Seated Flat for the remainder of the song at a steady working pace.
6) Rob Thomas This is How a Heart Breaks: Surges (Intervals) 3:51.  3 surges 15 seconds at .45, 20 seconds at 1:33, 15 seconds at 2:20.  1st two surges in Hand Position 2 Seated Flat, third surge in Hand Position 3.
7) Lindsey Sterling Elements:8 Minute total hill climb.  Hills, endurance.  4:07
8) 99 Nights: Continuation of hill climb for 3:57
9) Tom Hangs and Shermanology Blessed: Grab a drink.  Seated flat.  Bring heart rate down to fat burning zone.
10)Bon Jovi Runaway: Surges (Intervals) 3 surges, 15 seconds at .58, 20 seconds at 1.55, 15 seconds at 2.55  (Max heart rate zone remind students to think of their fitness goal)
11) Zedd Clarity:  Hand position 3, still a working song but start to bring Heart Rate down.
12) Phillip Phillips Gone Gone Gone: Start of cool down
13) Hinder Better than me Instrumental:  Cool down and stretch

All songs purchased on Itunes… support your local artists… buy music!

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