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Superspin Guetta Night – Monday, January 30th, featuring artist David Guetta

If you enjoyed my DJ skills tonight in class and got lost in the music, here is the playlist:

All available on itunes!  New music next week (of course)

1. Drowning – Avicii Remix

2. Night of Your Life – David Guetta and Jennifer Hudson

3. Louder (Put Your Hands Up) – Chris Willis

4. Alone – Lasgo

5. Nothing But the Beat – David Guetta, Crystal Nicole and Tyrese Gibson

6. Titanium – David Guetta & Sia

7. Repeat – David Guetta & Jessie J

8. Get This Feeling – Fedde le Grand

9. Top of the World – The Cataracs

10. Take Over Control – Afrojack (one of my faves!)

11. Crank It Up – David Guetta & Akon

12. E.T. (Tiesto Radio Remix) – Katy Perry

13. Here With Me – Lasgo

14. Last Friday Night – Katy Perry

You’ve got the moves for this interval class.

Interval work is a focus on both aerobic and anaerobic intervals. The goal is to push through the resistance with speed work to bring your muscles to fatigue. The result = bringing your conditioning to the next level.

Playlist:

1. Closer – Ne-Yo – Nice long warm up session in the saddle.

2. International Love – Pitbull – Start right in on the interval sprints.  Sprints in the saddle at 30 seconds each.

3. Moves Like Jagger – Maroon 5 – Now we got the moves!  Fully warmed up, we take it from here and surge it in the saddle 30 seconds on, 15 seconds off.

4. Raindrops – Stunt – Take it out of the saddle, into 3rd position, adding resistance to about a 6 or 7 on the resistance scale of 1 – 10.  We surge 3x at 30 seconds each.

5. We Found Love – Rihanna – We transition back into the saddle, leaving that resistance on at a heavy 6 or 7.  Keep surging in the saddle!

6. Shut it Down – Pitbull – Keeping the resistance on a heavy 6 or 7, we’re taking in and out of the saddle, 1st to 3rd position. At the chorus, surge it out in 3rd position.

7. Sandstorm – Darude – Time to take it in the saddle for a nice long ride. Resistance at a 3 or 4, keeping it somewhat light to moderate. We have 2, 1 minute sprints.  Time to focus.  This is clubby music, so feel the beat!

8. Carry out – Dynamix Music – Time to increase the intensity and cadence for quick jumps. If you know my class, you know exactly the intensity you need to keep up with double time jumps. Keep the resistance at a 3 or 4.  1st to 2nd position.  Double time your cadence.  Now we’re really moving!

9. Run It! – Chris Brown – After 5 minutes of jumping, time to recover  by decreasing the cadence but keeping the intensity up.  Only set of hills for this class right here.  In the saddle, increase resistance to 5. We’ll slowly increase by half a turn, staying in the saddle.

10. Let It Rock – Kevin Rudolf ft. Lil Wayne – Continue the hill out of the saddle, up in 3rd position. Resistance has increased to a 7 or 8. Keep it there.  Surges on a hill will fatigue the muscles as well, all with the goal of improving fitness level and performance.

11. One (Your Name) – Swedish House Mafia – Back in the saddle for some more sprints.  2x at 1 minute each!

12. Wait a Minute – The Pussycat Dolls –  Keep it in the saddle, then we move with some more jumps on the chorus –  1st to 2nd positions. Increase the resistance to 5.

13. I Like the Way – Bodyrockers – Last ride out of the saddle, up in 3rd position. 2 more surges of 45 seconds each, then recovery. Remain out of the saddle to recover.

14. Toxic – Britney Spears – Finale!  Because I was in Key West for 4 days, I am feeling a little toxic.  Perfect finale of springs to work on that detox! Increase the resistance to a challenging level for your ride.

NEXT post: Spinning and Effective Weight Loss

This class that I will instruct this weekend and on Monday is all about starting off on a slow hill climb then hitting it hard with some sprints!  We have a mix of old songs and new songs.  Hope you come to class and work hard!!

1. Round and Round (Electro Radio Edit)  Mischa Daniels – 3:41 – Warm Up. 1/10 resistance. First position. Increase to 2/10, then 3/10. Increase cadence for 30 seconds.  We go back to warm up speed.  One more time to increase cadence for 30 seconds!
2. Behind  (Callea Radio Mix) Flanders – 3:40 – 5/10 cadence. Slow climb in the saddle. 30 second in rest second position. Hit it back in the saddle and surge it forward hard for 30 more seconds.
3. Stereo Hearts – Gym Class Heroes – 3:32 – Standing climb in third position.  Starting off in resistance of 6/10, increasing to 7/10 and 8/10 every minute.
4. Sober – Dynamix Music – 5:50 – We go back in the saddle, first position, after such a big climb! 2 big speed surges, each 15 seconds, then 2 big speed surges, each 30 seconds!
5. Getting Over You – David Guetta – 5:59 – Still in the saddle. Resistance at 4/10. We’re jumpin!! First to second position. Better stay on top of this one or I’ll lose you!
6. Galang – MIA – 3:28 – And we keep going on the jumps! Same Resistance – 4/10.  We’re jumpin from first to second position.  Fast feet on this baby!  You won’t know what hit you.
7. Calabria – Enur – 6:30 – Resistance is at a 7/10.  We’re climbing, for sure!  Start off in first position.  Jumps from first to third for the first half of the song. Then, we rest in the saddle for two minutes recovering. Then we jump right back into first to third jumps for over a minute! Last minute, we have a working recovery of first to third jumps, at a slower cadence.
8. The Mack – Mann – 3:35 – Standing Climb! Start at a 4/10. Adding resistance every 30 seconds.
9. One (Your Name) – Swedish House Mafia – 5:51 – Spring at 30 seconds each. Accelerate to these sprints!
10. Infinity – Guru Josh Project – 3:31 – Back in the saddle we go! Resistance is 4/10. Sprints of 30 seconds each, times 4.
11. The Things You Say – Cicada – 4:19 –  First position. 5/10 Resistance. We’re going to climb this hill! And we add resistance every minute. Full turns!
12. Girls on the Dance Floor – LMFAO – 3:51 – Back up in third position. We are climbing one more time! Plus, we will surge in spring three times!
13. One Night In Bangkok – CFlaco – 5:23 – We are jumping without control!   First to second position. Double time!  Fast feet!  Halfway through, we turn the resistance up to 5/10 then 6/10. This will burn out those hammys and quads!
14. Gone Gone Gone – The New Deal – 4;31 – two major sprints, one minute each with a two minute rest in between. Easy!
15. Hot N Cold – Katy Perry – 3:40 – Three BIG sprints to the end. Only thirty seconds each. GO HARD OR GO HOME!
16. Recovery and Stretch – Ghetto Love – Karl Wolf and Please Don’t Go – Mike Posner