Spin Monday

Maybe I was feeling a little overly ambitious, but I worked in a little bit of everything this week.  This workout creates a full range of motion on the bike working both fast and slow pitch muscles.  The music hit the workouts perfectly and kept the class upbeat!

  1. Warm Up
  2. Seated run; double time during chorus
  3. Around the World
  4. Standing run; sit halfway through and pick it up to double time
  5. Jumps
  6. ( & 7) Climb- 2 sets back to back
  7. Downhill; easy run
  8. 10-10-10
  9. Around the World; increase resistance
  10. Keep resistance medium heavy for a seated run; sprint to finish last minute
  11. Cool Down

Screen Shot 2013-09-30 at 8.11.14 AM


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