Not sure if I shared it on the blog but at the end of April I became certified to be a Cycle Instructor! I’ve been taking classes for about two years straight and I am hooked! It’s one full hour of me pushing myself as hard as I can. Even if I slack on my other workouts I always bring it on cycling nights. ?I got my certification through Reebok and my instructor was Debbie Bellenger. I know there are plenty of courses out there so pick the one that’s best for you (and your budget). Before I became certified, I started to keep a list of songs I wanted to use once I started to teach (because the music can really make a difference!). This part can be tricky because a song may have a great tempo for running but it may not translate to the bike. Also, you have to make sure you have a good mixture of slow, medium, and fast; as well as “rest” songs. Since I did some searching on the web to see what others were using I decided to share some of my playlists.
|Kanye West – The Workout Plan (5:21)||Warm-up||Up for 30 Down for 30||You can stay seated or up, just stretch the legs.|
|Heads Will Roll by Yeah Yeah Yeah||Up and Down 8 seconds Level 4||? Can take a rest and stay down.|
|Heathens by Twenty One Pilots||Slow Heavy Climb. Start at level 3-3.5. Stand when it gets tough.||Start when song is 10 seconds in. Turn every 20 seconds||If it gets too tough, stop turning or scale it back.|
|Is She With You? -Wonder Woman Theme by Hans Zimmer||Jumps, Flat road, Hover, Sprint-Dash||Jumps at the beginning – 4 drum beat / 1:08-1:13 Jump / 1:20-1:24 Jump / 1:47-1:51 Jump / 1:59 Hover (level 4) / 2:22 Slight Turn up / 2:46 Sit -Steady (level 3) / 3:08 Start Jumps and Down 3 Times / 4:14-4:40 Standing Sprint-Dash / Easy rest of the song (Level 2-3)||?Can do every other jump.|
|Oui by Jeremih||Seated Climb. Start at 5; turn every minute|
|Feel Good Inc by Gorillaz||20/20/20 (up for 20, hover for 20, seated for 20)||Starts at 10 seconds into the second. Doing only level, 3,4,5|
|You Could be Mine by Guns N’ Roses||Up, Dash at the chorus, down, stretch it out||Up :30/ sit 1:06 / dash 1:32 / stretch 1:58 / down 2:10 / dash 2:36 / stretch 3:00 / dash 4:28 / seated 4:40 / up 5:10||Can do seated dash|
|Westworld Theme||Active Rest|
|Sexy and I Know It by LMFAO||Standing Hover start at 3.5 turn every 20 seconds||If you don’t want to hover the entire time you can sit but make sure to keep the upper body stiff||Can do a seated hover (hands are position at the top of the handle bars)|
|Blaze of Glory by Jon Bon Jovi||Reverse Hill||Start at 7 for 1:15, 30 sec rest/ Level 6 1:00, 30 sec rest / Level 5 :45, 30 sec rest / Level 4 :30|
|BOB by Outkast||30 second stand sprint, 30 second seat sprint / 20 second rest|
|All These Things That I’ve Done Killers||Stand||Level 7 1:15, 30 sec rest / Level 6 1:00 30 sec rest / Level 5 :30 , 30 sec rest / Level 4 :15 secs|
|Cancion Del Mariachi (Desperado Soundtrack)||15 second dashes||?15 seconds on, 15 seconds off||?Can do every other dash if you need more time to rest|
|Game of Thrones Theme Song||Stretches|
This is for an 1-hr class. I’ll share my other lists over the next week or two.