Spinning Profile 1

This is a spinning profile that works with fast legs and active recoveries
  1. 1.
    Warm Up
    Song: Valerie - Amy Winehouse and Mark Ronson
  2. 2.
    Fast legs medium resistance (70-90)
    Song: Confident - Demi Lovato
  3. 3.
    Jumps - entire song on a four count them as the song progresses with the beat
    Song: Uptown Funk - Bruno Mars and Mark Ronson
  4. 4.
    Run on chorus with medium resistance (70-85) enough resistance so you feel like it.
    Song: Hey Mama - David Guetta
  5. 5.
    Active recovery fast feet on chorus (70-90)
    Song: Wings - Little Mix
  6. 6.
    Seared climb increase resistance every minute until the last minute or two you have to stand because it's so hard. (60-75 - but you should dip below that the last minute or two)
    Song: You and I - Lady Gaga
  7. 7.
    Seated climb (60-70) stand on chorus and push legs
    Song: Chains - Nick Jonas
  8. 8.
    FULL RECOVERY
    Song: Let's Eat - Macklemore
  9. 9.
    Increase intensity while keeping consistent RPM's between 75-90
    Song: Hold Back The River - James Bay
  10. 10.
    Seated climb 2:30 standing 2:30
    Song: Kids - MGMT
  11. 11.
    Heavy resistance (70-85) push on chorus
    Song: River - Bishop
  12. 12.
    20 seconds standing 40 seconds seated repeat entire song (60-75)
    Song: Electric Live - Borns
  13. 13.
    Fast legs medium resistance (70-100)
    Song We got the beat - Go-Go's
  14. 14.
    30 on 30 off. 45/15. 40/20. 50/10. 30
    Song: Where Did The Party Go - Fall Out Boy
  15. 15.
    COOL DOWN AND STRETCH
    Song: Blame It On Me - George Ezra