Tag Archives: spinning

The Jam was Pumped

Well, the Jock Jams playlist almost didn’t happen. This preggo lady was feeling a bit tired due to an early Sunday morning dance party in her tummy. I need to teach this boy that dance parties don’t start at 4:30 AM. Alas, I got a second wind after an afternoon nappy-poo and was able to get my shizz together in time for class on Monday morning.

Let me just say, if you are tired and not really feeling a workout–put on some Jock Jams. Insta-energy maker! My class was pretty sweaty afterwards, so I think this class got their engines started this morning.

The Tunes & The Gist:

  • Let’s Get Ready to Rumble: Warmup
  • Space Jam– Quad City DJ’s: Run in 2nd for 1 min, run in 3rd for 1 min, sit and sprint 15 on/15off x2, run in 2nd for 1 min
  • It Takes Two– Rob Base & DJ EZ Rock: 8 count Jumps
  • Everybody Dance Now– C&C Music Factory: Med hill in seated & 3rd
  • Pump Up the Jam: Seated flat road
  • Going Out of My Mind: Fat Boy Slim- sprints 30 on/30 off in saddle
  • Rhythm is a Dancer– Snap followed by I like to Move it: Repeat Space Jam sequence, able to go through it twice
  • This is How We Do It– Montell Jordan: medium hill in saddle with jumps on the chorus
  • Push It– Salt N’ Pepa:  Hill continues in 3rd for 2 min, then down in saddle
  • Whoomp! There It Is- Tag Team: Run in 2nd and sit and sprint on chorus
  • Show Me Love- Robyn S.: Recover & start stretching on bike
  • Don’t Stop Believing– Vitamin String Quartet: stretch legs

Ah, nothing quite gets your morning started like the 90s. Well, a big cup of coffee will probably do the trick too, BUT you don’t get all of those awesome endorphins and the cup of coffee isn’t as fun or as entertaining. Side notes: I totally forgot about the Space Jam song (classic!) and Whoomp! There It Is. I had the Whoomp! single cd. Four songs on the CD, all versions of Whoomp! There It Is. Brilliant.





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Filed under Class Profiles, Music

How Rude!


This past saturday at spin class, I totally had a 90sStephanieTannerHowRude moment. First of all, if you take group fitness classes, please try to be on time. It really is rude and disruptive to show up late and not know how to get yourself set up. I really do care if my students are set up properly on the bike and when you come in 10mins late, I can’t really properly explain everything to you. The music is pumping, I’m trying to help you and concentrate on still leading the class. It just isn’t ideal. Ok. Rant numero uno over.

NOW…this is a major, major no-no. Cell phones. Seriously, it’s an hour out of your life. Unless you are an on-call doctor there is no reason why your phone should ever come out. I use to go to a class where my friend would text during class and I would give him shit about it every time. It’s rude to the instructor and I find it rude to the whole class. Live in the now people, live in the now!

So, as if texting wasn’t bad enough, to actually get on your phone is another total low on the spin no-no list. Saturday, a lady actually took out her phone and had a full on conversation. She was covering up one ear with her hand, because DUH, it’s loud in here…YOU’RE SUPPOSE TO BE WORKING YOUR LEG MUSCLES NOT YOUR LIPS!!!! I was astonished. To come in late and then take a phone call, and let me say, it appeared she actually MADE the call and wasn’t just answering it. Totally rude.

I really liked my playlist for Saturday and was a bit bummed when only 6 people were there. An early game day will do that to a class when you live in a place where “Football is King”. I mean, I take a lot of time putting these classes together, so having less people is never great,  but then to have someone so disengaged. I just don’t get it. If you show up to class, really show up. Put in the work and then go back to everyday life once you’re out of the room.

ARG. Ok. Rant number two, done. I really only have two rants. Lucky you!

Before I get to the tunage, I just wanted to let you know that there is one gentleman who will occasionally come to my class, stay for 5 minutes, and then leave. I think he doesn’t like me. Oh well. Can’t have them all love you. Mr. B came to class and said that when I played the Korean song (I am the best) it probably upset him. I was just trying something new and different. I thought the song had a good beat and was good for some sprint intervals, and he wasn’t Korean, so I know there weren’t any “F-bombs” that he could understand. I did say it was from North Korea instead of South Korea (that’s called pregnancy brain, people!), so…Eh…what are you going to do??? I just don’t get him. I mean, he has done this at least three times. When he sees me, he should just be like “Oh no, it’s her again. I’m outtie.” I doubt he would say outtie, he’s got to be in his 60s or 70s. When he came in during the “rap”, I thought, “Oh geez, why didn’t I choose Van Morrison instead of Dirty Money.” I pretty much knew the walk out was inevitable. Maybe I did have 3 rants….

Ok! Enough ranting about the poor etiquette of my class this past Saturday. Now, what you’ve all been waiting for (drumroll, please)……..The Tunes:

sat spin

The gist: 3 different loops, consisting of intervals, a flat rd, and hill climb. The last loop I switched the order so that we went from a flat road, to hill climb and then one last interval.

So, that was Saturday. I’ll be making some changes to this playlist to make it shorter for my Monday class at the other gym. This playlist is a bit over 60 minutes. I’ll be taking it down to 45-50 for Monday.

Hope you are all having a great weekend! Remember, don’t be rude during group classes! Instructors do notice!


Filed under Spin Etiquette

Once upon a hill…


I always tell my students that the hardest part of class is getting there. Once they are there, clipped in, and ready to go…the rest is easy. I’m not sure if anyone believes this, especially once I tell them that the class is entirely made up of hills. Yep, true story.

I taught this class on Monday and Thursday (At two different gyms. Don’t worry, I’m not one of those teachers that has the same songs on repeat.) Unfortunately, I can’t take credit for the greatness of this class. I was in a bit of a class profile slump, so I took to the interwebs to find some inspiration. Inspiration was found at Bad Ass Fitness. This ride was so brilliant! I followed her simple theme, but changed the music up to make it my own.

The gist:

  • Head through the 80s, 90s, and today with three hills in each decade.
  • First hill- a gradual climb, working between a 5 and a 7.
  • Second hill we took it up to a 7-8 and stayed on a moderate hill with surges.
  • Third hill was a killer, long, steep and steady.

The tunes:

  • Back in Time – Pitbull (warmup)
  • Sussudio – Phil Collins: shifted between 1st, 2nd, 3rd pos
  • It’s a long way to the top – ACDC: surges in 3rd on chorus, add resistance, add speed
  • Eye of the tiger- Survivor: In saddle first 2 min, up for 1, back down in saddle
  • Ice Ice Baby- Vanilla Ice: added a few jumps
  • Tubthumping- Chambawamba: surges on chorus, some in saddle, some in 3rd
  • Free your mind- En Vogue: started hill in 3rd, took it down to the saddle
  • It’s Time- Imagine Dragons: 1st, 2nd, 3rd position
  • Roar- Katy Perry: surges in 3rd, add resistance & speed
  • Stay- Rihanna: small turns every 15sec till standing and reaching max resistance. Final Push!
  • Of Monsters and Men- Little Talks (Chris Cab cover): cooldown & start stretching
  • Love Interruption- Jack White: stretching

The class really seemed to enjoy this ride and I really liked it too. It’s simple, but tough. It definitely worked up quite the sweat! I feel like my class making mojo is back a bit and I’ve got a loop profile all set and ready to go for Saturday.

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Filed under Class Profiles