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spin workout!

Hi friends! Hope you all had a wonderful and rejuvenating weekend ๐Ÿ™‚

Lately, I’ve been on a making-up-my-own-cardio-spin-routines kick. It’s so fun! I either listen to a workout playlist from 8tracks.com (which I am obsessed with) or shuffle through my workout tunes on my iPod. Here is one I came up with for you guys to try out! It’s an hour long, fat-blasting, booty-burning workout that I promise you won’t regret! Let me know if you do it!!

Little Secrets – warm up @ 8 (or an easy/medium pace) with 70 rpm

Hit the Lights – maintain that warm up pace and then alternate an all-out sprint every other 30 seconds

Work Out – turn up the resistance so much that you must pedal out of the saddle; every other minute, lean forward with a flat back to burn that bootay!

Dancing with Avicii – sprint entire thing & catch your breath for a minute at the slow part of the song (2:00-3:00)

Marry the Night – run out of the saddle at 15 for 1:15, sit down and climb at 16 for 1:15, then sprint rest of the song at 10 (1:25)

Send Me on My Way – climb at 15

Something Good Can Work – sprint until 2 minutes have been up, then alternate pushing and pulling with one leg (pedal with only using the force from the right leg, do 20 rotations then switch legs and repeat until the end of the song)

Walking on a Dream – mountain sprints: climb in saddle at 14-16, do four pedal rotations in the saddle, then jump out of saddle and sprint out 4 rotations at the same resistance, alternate during the entire song

Dubsex – rest & drink some water, you’re almost done!!

Eyes on Fire – climb in saddle at 16, increase resistance by one every minute

Titanium – easy sprint entire way at 9

Lose Control – climb in saddle at 14 until the first chorus (~4o seconds), during each chorus do booty jumps out of the saddle: two pedal rotations standing up when she says “shake,” lean forward while holding abs in to work your butt at “wind,” stand up for “and roll” (each word gets 2 pedal rotations), sprint at 2:15 when the guy is rapping & go back to booty jumps or climbing in the saddle

We Found Love – at 10 sprint the chorus

Wild Heart – climb at 16, sprint in saddle at same resistance during chorus

Gotta Be You – warm down and stretch!

That last song is by my latest obsession, British boy-band cuties, One Direction! I think I may be seeing them live in June!!! I’m so excited, it seems to me boy-bands are making a comeback!

 

This lady cracks me up…I don’t think she could’ve described One Direction any better…hahah!

 

peace & love,

Kara

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6 responses »

  1. I love how you linked up the specific songs for the workout! I’ve never heard of One Direction. They’re like a British Jonas Bros. Have a great day!

    Reply
  2. Elizabeth Lundeen

    I will try it! Can you show me how to download the songs to my iTunes?

    Love ya,

    Mom

    Reply
  3. Hahaha that lady is awesome. I love The Wanted’s Glad You Came – so I seem to be on a boy band kick too! I love spin playlists – thanks for sharing! Always a great way to get yourself motivated in the gym!

    Reply

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