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The 76 Best Country Workout Songs For Indoor Cycling Class

Country Workout and Indoor Cycle Songs

You can’t just play any country song in your indoor cycling or workout class. Most country songs are just too dang slow. (Trust me—I’ve tried plenty!) But, when you find the right country workout songs that are upbeat with a fast tempo, you’re in for some serious spinning synergy. 

I’ve pulled together some of my favorite country songs to play in my indoor cycling classes. Most of these are included for you to use for sprints and HIIT workouts. But, I also had to share some of my go-to sing-along songs that get the whole room nodding and bobbing along. Last but not least, I added a couple country songs that I play when I want to inspire and motivate my riders. 

To round out your spin routine, you may also like these other genres and decades: 

What are the best country workout songs for sprints / HIIT? 

  1. “Good Time,” Alan Jackson (BPM: 130)
  2. “Vacation,” Thomas Rhett (BPM: 137) 
  3. “5-1-5-0,” Dierks Bentley (117 BPM) 
  4. “Boot Scootin’ Boogie,” Brooks & Dunn (BPM: 130)
  5. “Mountain Music,” Alabama (BPM: 135)
  6. “T-R-O-U-B-L-E,” Travis Tritt (BPM: 125)
  7. “I Like It, I Love It,” Tim McGraw (BPM: 128)
  8. “The Devil Went Down to Georgia,” The Charlie Daniels Band (BPM: 140)
  9. “Born to Boogie,” Hank Williams Jr. (BPM: 135)
  10. “Country Girl (Shake It For Me),” Luke Bryan (BPM: 106) 
  11. “Guitars, Cadillacs,” Dwight Yoakam (BPM: 130)
  12. “Something Like That,” Tim McGraw (BPM: 120)
  13. “Fastest Girl In Town,” Miranda Lambert (BPM: 145) 
  14. “Second One To Know,” Chris Stapleton (BPM: 97) 
  15. “Lil Bit,” Nelly, Florida Georgia Line (BPM: 120) 
  16. “It Ain’t My Fault,” Brothers Osborne (BPM: 123) 
  17. “American Kids,” Kenny Chesney (BPM: 85) 
  18. “Party For Two,” Shania Twain, Billy Currington (BPM: 120) 
  19. “I’m Gonna Getcha Good!” Shania Twain (BPM: 120) 
  20. “Chattahoochee,” Alan Jackson (BPM: 115)
  21. “Singles You Up,” Jordan David (BPM: 110) 
  22. “You Broke Up With Me,” Walker Hayes (BPM: 120) 
  23. “Like I Love Country Music,” Kane Brown (BPM: 125) 
  24. “She Had Me At Heads Carolina,” Cole Swindell (BPM: 135) 
  25. “Here For The Party,” Gretchen Wilson (BPM: 124) 
  26. “Drunk (And I Don’t Wanna Go Home),” Elle King, Miranda Lambert (BPM: 120) 
  27. “Somethin’ Bad,” Miranda Lambert, Carrie Underwood (BPM: 90) 
  28. “Heartache On The Dance Floor,” Jon Pardi (BPM: 116) 
  29. “Truck Yeah,” Tim McGraw (BPM: 98) 
  30. “Parachute,” Chris Stapleton (BPM: 116) 
  31. “Drink In My Hand,” Eric Church (BPM: 113) 
  32. “Snapback,” Old Dominion (BPM: 100) 
  33. “Little Red Wagon,” Miranda Lambert (BPM: 95) 
  34. “Brand New Man,” Brooks & Dunn (BPM: 120)
  35. “Leave The Night On,” Sam Hunt (BPM: 86) 
  36. “White Liar,” Miranda Lambert (BPM: 92) 
  37. “Queen of Hearts,” Juice Newton (BPM: 86) 
  38. “Flatliner,” Cole Swindell, Dierks Bentley (BPM: 115) 
  39. “Why We Drink,” Justin Moore (BPM: 117) 
  40. “Cadillac Ranch,” Chris LeDoux (BPM: 133) 
  41. “Ain’t Going Down Until The Sun Comes Up,” Garth Brooks (BPM: 170) 

What are the best country indoor cycling songs that everyone knows? 

  1. “Friends in Low Places,” Garth Brooks (BPM: 120)
  2. “Save a Horse (Ride a Cowboy),” Big & Rich (BPM: 102)
  3. “Man! I Feel Like a Woman!” Shania Twain (BPM: 125)
  4. “Honky Tonk Badonkadonk,” Trace Adkins (BPM: 125)
  5. “Life Is a Highway,” Rascal Flatts (BPM: 120)
  6. “Beer for My Horses,” Toby Keith ft. Willie Nelson (BPM: 105)
  7. “Redneck Woman,” Gretchen Wilson (BPM: 105)
  8. “Chicken Fried,” Zac Brown Band (BPM: 98)
  9. “Before He Cheats,” Carrie Underwood (BPM: 75) 
  10. “Fancy Like,” Walker Hayes, Kesha (BPM: 80) 
  11. “As Good As I Once Was,” Toby Keith (BPM: 119) 
  12. “Wagon Wheel” by Darius Rucker (BPM: 118)
  13. “House Party,” Sam Hunt (BPM: 104) 
  14. “All My Friends Say,” Luke Bryan (BPM: 117) 
  15. “Jolene” by Dolly Parton (BPM: 108)
  16. “Buy Me a Boat” by Chris Janson (BPM: 100)
  17. “She Thinks My Tractor’s Sexy,” Kenny Chesney (BPM: 122) 
  18. “Backwards,” Rascal Flatts (BPM: 123; use the first minute as a recovery / talk track) 
  19. “Take It Back,” Reba McEntire (BPM: 111) 
  20. “Achy Breaky Heart,” Billy Ray Cyrus (BPM: 123)
  21. “All My Ex’s Live in Texas,” George Strait (BPM: 120)
  22. “Here for a Good Time,” George Strait (BPM: 110)
  23. “Body Like a Back Road,” Sam Hunt (BPM: 100) 

What are the best motivational country workout and spin songs? 

  1. “It’s a Great Day to Be Alive” by Travis Tritt (BPM: 120)
  2. “Miss Me More,” Kelsea Ballerini (BPM: 96) 
  3. “All To Myself,” Dan + Shay (BPM: 95) 
  4. “I Wanna Talk About Me,” Toby Keith (BPM: 106) 
  5. “How Do You Like Me Now?!” Toby Keith (BPM: 110) 
  6. “That Don’t Impress Me Much,” Shania Twain (BPM: 120) 
  7. “Why Don’t We Just Dance,” Josh Turner (BPM: 122) 
  8. “Best Days Of Your Life,” Kellie Pickler (BPM: 128) 
  9. “The Fighter,” Keith Urban, Carrie Underwood (BPM: 132) 
  10. “May We All,” Florida Georgia Line, Tim McGraw (BPM: 75) 
  11. “Dust on the Bottle,” David Lee Murphy (BPM: 105)
  12. “Alright,” Darius Rucker (BPM: 90) 

And, that’s a wrap on the 76 best country songs for a fast-paced, high-energy indoor cycling class or workout. If you’d like more inspo, join my free Spin Routine of the Week newsletter for a full spin class playlist and routine delivered to your inbox every Tuesday. 

For even MORE spin songs, check out my 6 indoor cycling workout routines and playlists.

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Valentine’s Day Spinning Music Playlist & Routine For All Types of Love

Instructor listening to Valentine's Day spinning music playlist

Valentine’s Day is a great holiday to use for a themed spinning playlist and workout routine since there are so many songs about love. 

But, beware! 

With everyone having different opinions about the holiday, I think it’s important to make a spinning music playlist or workout routine that’s not all mushy gushy love songs — add some spunky single swag, and songs about self-love, friend love, etc. to make sure all of your riders are happy. 

Have fun with it, and don’t take the spinning music playlist theme too seriously. I would look for love songs with a solid beat or high emotion to bring the energy in the Group X class, and throw in a few spin songs that will have everyone singing along.

Over the years, I’ve created a wide range of Valentine’s Day spinning music playlists and routines. Here are a few: 

  • The relationship arc: taking riders on a journey through the ups and downs of a romantic relationship. 
  • Catching feelings: this one’s sure to give you ALL THE FEELS you need on Valentine’s Day
  • Love, love me: a playlist all about loving the most important person—yourself. 
  • Dirty secrets: a playlist all about unrequited, naughty, risque types of love.  

Reminder! As you explore these Valentine’s Day workout routines and spin playlists, remember that I like to teach my spin class in a series that we do twice or three times through, depending on the series. So, I pick a couple exercises to make up my series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another sprint around the corner.

Valentine’s Day Spinning Playlist & Routine #1: The Relationship Arc

For this Valentine’s Day-themed spinning music playlist, I took us through the arc of a relationship — the crushin’ phase, the romance, and finally the break-up.

The Series

Do the following exercises, twice through.

  • Song 1: Moderate pace with hard (uncomfortable) surges on the chorus. If your bikes have monitors, choose a fast RPM (between 80 – 100), then ask participants to add 10+ to their RPM during the chorus.
  • Song 2: Sprint intervals. 30 seconds breathless effort, 30 seconds recovery. Do this three times through.
  • Song 3: Climb (Part 1). Starting at moderate intensity seated, resistance slightly above flat road. Add resistance throughout the song, ending at hard intensity.
  • Song 4: Climb (Part 2). Keep resistance from prior song, and stand up. When you’re out of the saddle, resistance should feel moderate. Add resistance throughout the song, until you’re at hard intensity at the end.
  • Song 5: 45 seconds each — moderate, hard, harder and breathless intensity. You can add resistance, leg speed, sit or stand to increase intensity with each. If you’re using a monitor, you can ask participants to add RPM with each increase (approx. 80, 90, 100 and 110).

The Valentine’s Day Spinning Music Playlist:

  1. Call Me Maybe, by Carly Rae Jepsen [Warm-up]
  2. Got My Mind Set On You, by George Harrison [Song 1]
  3. Emotions, by Mariah Carey [Song 2]
  4. Buttons, by Pussy Cat Dolls [Song 3]
  5. The Other Side, by Jason Derulo [Song 4]
  6. Hey Leonardo, by Blessed Union of Souls [Song 5]
  7. Crazy in Love, by Beyonce feat. Jay-Z [Song 1]
  8. Best Days of Your Life, by Kellie Pickler [Song 2]
  9. Can’t Feel My Face, by The Weeknd [Song 3]
  10. Forget You, by Cee Lo Green [Song 4]
  11. Since U Been Gone, by Kelly Clarkson [Song 5]
  12. Fresh Eyes, by Andy Grammer [Cool Down]

Valentine’s Day Spinning Playlist & Routine #2: Catching Feelings

This Valentine’s Day spin routine theme has me catching feelings, well, because that’s actually the name of it. All of the songs have “feel” or “feeling” in the title. And, let me tell you: this playlist is SO GOOD. Can’t wait for you to catch feelings for it, too.

The Series

The series includes the following four exercises, done three times through.

  1. Song 1: A march at moderate intensity. At the chorus, increase pace and resistance to find hard intensity, then come back to that moderate pace.
  2. Song 2: Climb. Maintain the same pace but increase the resistance periodically to go from moderate to hard intensity and from seated to standing by the end of the song.
  3. Song 3: Keep the resistance from the last song and continue to stand. Intensity should be between moderate and hard (feel free to adjust resistance slightly to accommodate). At chorus, keep the resistance and have a seat to find a hard intensity.
  4. Song 4: Keep a heavy resistance, but can adjust slightly. 30 second breathless interval with 30 second recovery.

Between each series, I added a surprise sprint song, where I yell out a random time duration and intensity level that participants must comply with.

The Playlist

Series Song / Workout Song
Warm-up “I Gotta Feeling,” Black Eyed Peas
Song 1: Moderate intensity march; hard at chorus “Emotions,” Mariah Carey
Song 2: Climb (Start seated, end standing) “Feel Invincible,” Skillet
Song 3: Stand (mod. intensity); sit at chorus “The Way You Make Me Feel,” Michael Jackson
Song 4: 30 sec. breathless / 30 sec. recover “Feel It Still,” Portugal. The Man
Surprise Sprints “Dr. Feelgood,” Motley Crue
Song 1: Moderate intensity march; hard at chorus “Feel This Moment,” Pitbull, Christina Aguilera
Song 2: Climb (Start seated, end standing) “Feel like Makin’ Love,” Bad Company
Song 3: Stand (mod. intensity); sit at chorus “Can’t Stop This Feeling,” Justin Timberlake
Song 4: 30 sec. breathless / 30 sec. recover “Feeling This,” blink-182
Surprise Sprints “Take on Me,” a-ha
Song 1: Moderate intensity march; hard at chorus “Hooked On A Feeling,” Blue Swede, Bjorn Skifs
Song 2: Climb (Start seated, end standing) “Can’t Feel My Face,” The Weeknd
Song 3: Stand (mod. intensity); sit at chorus “Feel Again,” OneRepublic
Song 4: 30 sec. breathless / 30 sec. recover “Good Feeling,” Flo Rida
Cool Down “Can’t Fight This Feeling,” REO Speedwagon

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Valentine’s Day Spinning Playlist & Routine #3: Love, Love Me

“Leave your baggage at the door. This is your YOU time,”

— Me, in class as recently as a few months ago.

But, I’ve changed my mind. I want my class to show up as 100% themselves. Baggage? Bring it. Tears? Go for it. Don’t want to talk to anyone? We’ve got a seat right in the back for you.

I follow @mychal3ts on Instagram, and this post of his inspired me to change my tune.

Besides giving my class a killer workout, all I really want is for my participants to feel accepted exactly as they are. So, this  playlist is all about showing ourselves some love.

The Series (60-minute class)

The series includes the following four exercises, done done four times through.

  1. Song 1: Seated Climb. Increase resistance throughout the song to go from moderate to hard intensity. At the chorus, stand up and ride out of the saddle.
  2. Song 2: Standing Climb. Stand for the duration of the song, increasing resistance to go from moderate to hard intensity. At the chorus, sit for a hard interval.
  3. Song 3: Climb to Breathless. Stay standing, keep the prior resistance and continue to increase resistance until you find breathless intensity near the end of the song.
  4. Song 4: Tabata sprints. After a quick recovery from prior song, 20 second sprint, 20 second recovery, done 8x through.

The Playlist

Series Song / Workout Song
Warm up “ME!,” Taylor Swift, Brendon Urie of Panic! At The Disco
Song 1: Seated Climb “There’s Nothing Holdin’ Me Back,” Shawn Mendes
Song 2: Standing Climb “I’mma Shine,” Youngbloodz
Song 3: Climb to Breathless “Rise Up,” Andra Day
Song 4: Tabata Sprints “I’m Still Standing,” Elton John
Song 1: Seated Climb “Geronimo,” Sheppard
Song 2: Standing Climb “Confident,” Demi Lovato
Song 3: Climb to Breathless “Love Me More,” Sam Smith
Song 4: Tabata Sprints “Love Myself,” Hailee Steinfeld
Song 1: Seated Climb “Be Alright,” Ariana Grande
Song 2: Standing Climb “Good To Be,” Mark Ambor
Song 3: Climb to Breathless “Love Me Like I Am,” for KING & COUNTRY, Jordin Sparks
Song 4: Tabata Sprints “Break Free,” Ariana Grande, Zedd
Song 1: Seated Climb “Be OK,” Ingrid Michaelson
Song 2: Standing Climb “Selfish,” Nick Jonas, Jonas Brothers
Song 3: Climb to Breathless “Build a Boat,” Colton Dixon, Gabby Barrett
Song 4: Tabata Sprints “Love Today,” MIKA
Cool Down “Stand By You,” Rachel Platten

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Valentine’s Day Spinning Playlist & Routine #4: Dirty Secrets

This playlist is 100% not holiday related.

A few years ago, I was minding my own business, listening to a nondescript Spotify playlist when I got smacked in the face by a fun, upbeat, and playful song: “Ms. Marianne,” by Levon. I knew what I had to do: drop everything and create a spin playlist.

And, this wonderfully wacky, albeit a bit naughty, playlist was born.

It’s all about forbidden crushes and unrequited love, with a couple of dirty songs thrown in for good measure.

Let me tell you. This is a FUN one.

Oh, and if you’re anything like me with a wicked sense of humor, then I lied about this being holiday related, because this could totally pass for a Valentine’s Day themed ride. 😉

The Series (60-minute class)

The series includes the following four exercises, done done three times through. Plus, a surprise sprint thrown in between.

  1. Song 1: Seated Climb. Increase resistance throughout the song to go from moderate to hard intensity. At the chorus, stand up and ride out of the saddle.
  2. Song 2: Standing Climb. Stand for the duration of the song, increasing resistance to go from moderate to hard intensity. At the chorus, sit for a hard interval.
  3. Song 3: Climb to Breathless. Stay standing, keep the prior resistance and continue to increase resistance until you find breathless intensity near the end of the song.
  4. Song 4: 40/20 sprints. 40 second sprint, 20 second recovery.

The Playlist

Series Song / Workout Song
Warm Up “Girlfriend,” Avril Lavigne
Song 1: Seated Climb “Ms. Marianne,” Levon
Song 2: Standing Climb “Talk Dirty,” Jason Derulo, 2 Chainz
Song 3: Climb to Breathless “My Best Friend’s Girl,” The Cars
Song 4: 40/20 sprints “Girl All the Bad Guys Want,” Bowling For Soup
Surprise Sprints “Hot for Teacher,” Van Halen
Song 1: Seated Climb “It Wasn’t Me,” Shaggy, Rik Rok
Song 2: Standing Climb “Stacy’s Mom,” Fountains of Wayne
Song 3: Climb to Breathless “Crush,” Jennifer Page
Song 4: 40/20 sprints “Dirty Little Secret,” The All-American Rejects
Surprise Sprints “1985,” Bowling for Soup
Song 1: Seated Climb “Dirrty,” Christina Aguilera, Redman
Song 2: Standing Climb “I Kissed a Girl,” Katy Perry
Song 3: Climb to Breathless “Jessie’s Girl,” Rick Springfield
Song 4: 40/20 sprints “Hey Ya!,” Outkast
Cool Down “Layla,” Derek & The Dominos

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

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6 Indoor Cycling Routines & Playlists For Group Fitness Workouts

6 Indoor Cycling Workouts, Routines, & Playlists

If you’re looking for some killer indoor cycling workout routines to take your classes up a notch, then you’ve come to the right place. Here are six rider-approved, sweat-inducing indoor cycling routines AND a Spotify link to the exact playlist, so you can test it for yourself.

Before you jump in, keep in mind that I like to teach my indoor cycling classes in a series of exercises that we do twice or three times through. I pick a couple exercises to make up the series, and we stick to it throughout the indoor cycle class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

Indoor Cycling Routine Theme #1: Wear a Tie (50-minute workout)

The theme? Events where you’d wear a tie. All of the songs reflect an event or place you may wear a tie. Think: weddings, funerals, school, work, etc.

A couple optional add-ons that I’m personally toying with for my indoor cycle classes:

  • Dressing up like Avril Lavigne with a tank and a tie combo. (90s/2000s punk rock is back in….right? 🙂 )
  • Weaving a motivational theme that we don’t need to “show up” only for those Hallmark moments in our life. The “Weddings & Funerals” song near the end is PERFECT for this.

The Series

The series includes the following four workouts, done three times through.

  1. Song 1: Start moderate intensity, end hard by increasing resistance throughout the song. Go faster at the chorus.
  2. Song 2: Jumps. (Keeping resistance from Song 1.)
  3. Song 3: (Keeping resistance from Song 2.) Start seated with hard intensity, end standing and breathless intensity.
  4. Song 4: Breathless sprints.

The Playlist

Series Song / WorkoutSong
Warm-up“Suit and Tie,” MC Boy (A.R. Remix)
Song 1: Mod –> hard intensity“School’s Out,” Alice Cooper
Song 2: Jumps“Let’s Get Married,” Jagged Edge, RUN, Lamarquis Jefferson
Song 3: Hard –> breathless intensity“FUNERAL,” Neoni
Song 4: Breathless sprints“9 to 5,” Dolly Parton
Song 1: Mod –> hard intensity“Die Young,” Kesha
Song 2: Jumps“Teacher,” Nick Jonas
Song 3: Hard –> breathless intensity“Graduate,” Third Eye Blind
Song 4: Breathless sprints“Sk8er Boi,” Avril Lavigne
Song 1: Mod –> hard intensity“Why Don’t You Get a Job,” The Offspring (expletive in the beginning; might want to turn down volume)
Song 2: Jumps“Bossy,” Kelis, Too $hort
Song 3: Hard –> breathless intensity“Weddings & Funerals,” Royal & the Serpent
Song 4: Breathless sprints“Work Bitch,” Britney Spears (may want to opt for the clean version)
Cool Down“Die For You,” The Weeknd, Ariana Grande

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Indoor Cycling Routine Theme #2: (Un)stoppable (50-minute workout)

The theme is unstoppable, but it evolves as the indoor cycle class progresses. It starts with all songs about being impenetrable, unstoppable—someone that never rests. But, near the middle, I introduce the idea that in order to be truly unstoppable, one must…stop…sometimes. I suggest reading a poem, but you can also speak from the heart about the need to slow down and prioritize what’s most important on your journey. And, then the second half of the songs are about stopping, breaking free, etc.

My suggestion for these motivational indoor cycling routines is to start the class pretty lighthearted. Keep it up beat and relaxed. As the class progresses, they’ll start to lower their guard and be more open to the journey you’re taking them on. It’s about halfway to two-thirds of the way through class where you can really get “deep” and share this mental teaser with them. Then, pull them out of the depths so that the class ends light hearted, as well.

The Series

The series includes the following four workouts, done three times through.

  1. Song 1: Climb 1. (You can add additional details to each song of this climb. i.e. seated or standing, resistance levels, etc.)
  2. Song 2: Climb 2.
  3. Song 3: Climb 3. (I like to end the climb at a breathless intensity and start the next song with a few seconds of recovery. If needed, I’ll restart the next song for sprints. I have a few extra minutes baked in for this.)
  4. Song 4: Breathless sprints.

The Playlist

Series Song / WorkoutSong
Warm up“Till I Collapse,” Eminem, Nate Dogg
Note: you may want to start the song and let it play for a few seconds and then ask folks to start pedaling with intention when the beat drops. It starts slow.
Song 1: Climb“Unstoppable,” Sia
Song 2: Climb“Titanium,” David Guetta, Sia
Song 3: Climb“Whatever It Takes,” Imagine Dragons
Song 4: Breathless sprints“Too Legit To Quit,” MC Hammer, Saja
Song 1: Climb“Never Gonna Give You Up,” Rick Astley
Song 2: Climb“Survivor,” Destiny’s Child
Song 3: Climb“Surrender,” Natalie Taylor
Note: Here’s where I introduce the concept “to be upstoppable, you need to stop sometimes.” If it suits you, you may want to read a poem during the song, like, “Unstoppable,” by Donna Ashworth.
Song 4: Breathless sprints“Don’t Stop Me Now,” Queen
Song 1: Climb“Love Myself,” Hailee Steinfeld
Song 2: Climb“Break,” Three Days Grace
Song 3: Climb“Stop,” Spice Girls
Song 4: Breathless sprints“Break Free,” Ariana Grande, Zedd
Cool Down“Don’t Stop Believin’,” Journey

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Indoor Cycling Routine Theme #3: Catching Feelings (1-hour workout)

This indoor cycling routine theme has me catching feelings, well, because that’s actually the name of it. All of the songs have “feel” or “feeling” in the title. And, let me tell you: this playlist is SO GOOD. Can’t wait for you to catch feelings for it, too.

The Series

The series includes the following four workouts, done three times through.

  1. Song 1: A march at moderate intensity. At the chorus, increase pace and resistance to find hard intensity, then come back to that moderate pace.
  2. Song 2: Climb. Maintain the same pace but increase the resistance periodically to go from moderate to hard intensity and from seated to standing by the end of the song.
  3. Song 3: Keep the resistance from the last song and continue to stand. Intensity should be between moderate and hard (feel free to adjust resistance slightly to accommodate). At chorus, keep the resistance and have a seat to find a hard intensity.
  4. Song 4: Keep a heavy resistance, but can adjust slightly. 30 second breathless interval with 30 second recovery.

Between each series, I added a surprise sprint song, where I yell out a random time duration and intensity level that participants must comply with.

The Playlist

Series Song / WorkoutSong
Warm-up“I Gotta Feeling,” Black Eyed Peas
Song 1: Moderate intensity march; hard at chorus“Emotions,” Mariah Carey
Song 2: Climb (Start seated, end standing)“Feel Invincible,” Skillet
Song 3: Stand (mod. intensity); sit at chorus“The Way You Make Me Feel,” Michael Jackson
Song 4: 30 sec. breathless / 30 sec. recover“Feel It Still,” Portugal. The Man
Surprise Sprints“Dr. Feelgood,” Motley Crue
Song 1: Moderate intensity march; hard at chorus“Feel This Moment,” Pitbull, Christina Aguilera
Song 2: Climb (Start seated, end standing) “Feel like Makin’ Love,” Bad Company
Song 3: Stand (mod. intensity); sit at chorus“Can’t Stop This Feeling,” Justin Timberlake
Song 4: 30 sec. breathless / 30 sec. recover“Feeling This,” blink-182
Surprise Sprints“Take on Me,” a-ha
Song 1: Moderate intensity march; hard at chorus“Hooked On A Feeling,” Blue Swede, Bjorn Skifs
Song 2: Climb (Start seated, end standing)“Can’t Feel My Face,” The Weeknd
Song 3: Stand (mod. intensity); sit at chorus“Feel Again,” OneRepublic
Song 4: 30 sec. breathless / 30 sec. recover“Good Feeling,” Flo Rida
Cool Down“Can’t Fight This Feeling,” REO Speedwagon

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Indoor Cycling Routine Theme #4: Lil Boo Theme (45-minute workout)

This is my “Lil Boo Theme” 45-minute indoor cycling routine and playlist, centered around my current obsession: “Lil Boo Thang,” by Paul Russell. All of the songs have Boo or Boo- in them. The best part? You can make it Halloween themed…or not. 🙂

The Series

The series includes the following four workouts, done three times through.

  1. Song 1: A march at moderate intensity. At the chorus, increase pace and resistance to find hard intensity, then come back to that moderate pace.
  2. Song 2: Jumps, alternating in and out of the saddle at the same pace and resistance. I like to cue jumps at differing intervals to keep it interesting. (e.g. “Do 4 counts in/out of the saddle four times, then 8 counts in/out of the saddle two times, etc.)
  3. Song 3: A march at hard intensity (which will require heavy resistance). At the chorus, decrease the resistance but keep the pace to find moderate / easy intensity.
  4. Song 4: Breathless sprints! You choose the intervals.

The Playlist

Series Song / WorkoutSong
Warm-up“Lil Boo Thang,” Paul Russell
Song 1: Moderate intensity march; hard at chorus“BOOMBAYAH,” BLACKPINK
Song 2: Jumps“Ms. New Booty – Radio Edit,” Bubba Sparxxx
Song 3: Hard intensity march; moderate at chorus“Boom Boom Pow,” Black Eyed Peas
Song 4: Sprints “Booty,” Jennifer Lopez, Iggy Azalea
Song 1: Moderate intensity march; hard at chorus“Boots On,” Randy Houser
Song 2: Jumps“Low (feat. T-Pain),” Flo Rida, T-Pain
Song 3: Hard intensity march; moderate at chorus“Bootylicious,” Rihanna
Song 4: Sprints “Boom, Boom, Boom, Boom!!,” Vengaboys
Song 1: Moderate intensity march; hard at chorus“Boots,” Jessie James Decker
Song 2: Jumps“Booty Wurk (One Cheek at a Time),” T-Pain, Joey Galaxy
Song 3: Hard intensity march; moderate at chorus“Super Bass,” Nicki Minaj
Song 4: Sprints “BOOM,” Tiesto, Sevenn, Gucci Mane
Cool Down“My Boo,” USHER, Alicia Keys

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Indoor Cycling Routine Theme #5: Steep Hills (45-minute workout)

Here’s an indoor cycling routine that’s received good feedback from riders. It’s a climb with a twist! We’ll start with your traditional climb, adding resistance as you pedal to move from moderate to hard intensity.

Once you get to the top of the hill, you’ll ask riders to maintain their resistance and do surprise sprints. That means you’ll call out a time duration and an intensity level (moderate, hard or breathless), count down from three and then folks will start their sprint.

The final song of the series is a reverse climb where participants will start with heavy resistance and hard intensity and take off resistance until they’ve found a moderate intensity level and are close to flat road.

The Series

We’ll do the following three workouts, three times through.

  • Song 1: Climb from moderate to hard intensity, seated.
  • Song 2: Maintain resistance from Song 1. Surprise sprints (shout an intensity level and duration, and GO!)
  • Song 3: Reverse climb. Start w/ resistance from Song 2 at a hard/breathless intensity. Slowly take off resistance as you go to decrease intensity.

The Playlist

Series Song / WorkoutSong
Warm-up“Draw The Line,” Aerosmith
Song 1: Climb“Remember the Name,” Fort Minor, Styles of Beyond
Song 2: Surprise Sprints“P.Y.T. (Pretty Young Thing),” Michael Jackson
Song 3: Reverse Climb“T.N.T.,” AC/DC
Song 1: Climb“Into You,” Ariana Grande
Song 2: Surprise Sprints“She Works Hard For The Money,” Donna Summer
Song 3: Reverse Climb“Our Own House,” MisterWives
Song 1: Climb“Fighter,” Christina Aguilera
Song 2: Surprise Sprints“Every Little Thing She Does Is Magic,” The Police
Song 3: Reverse Climb“CAN’T STOP THE FEELING!,” Justin Timberlake
Cool Down“Just Like Fire,” P!nk, Wideboys

Click here for the playlist!

Indoor Cycling Routine Theme #6: Increasing Intervals (45-minute Workout)

Here’s one of my indoor cycling routines and playlists that I call “Increasing Intervals”.

The first series revolves around a “30” theme, so intervals and activities are held for 30 seconds each. So, we start with a climb, increasing resistance from moderate intensity to hard intensity, finishing the song with a 30 second breathless interval. The next song is breathless intervals and periods of recovery for the allotted time, so 30 seconds each in this case. Finally, the series wraps up with an increasing intensity drill. Every 30 seconds, participants increase intensity, either adding resistance, increasing leg speed, sitting or standing. There are a total of four intervals: moderate, hard, very hard and breathless intensity. The group can recover for the rest of the song and can continue to recover at the start of the first song of the next series, if needed.

The next series focuses on “45”, so we do the same activities this time for 45 seconds each. Then, we do these exercises again with a “60” theme, holding everything for one minute.

I like this indoor cycling workout, because it gives participants a chance to get good at the drills, but it also increases in difficulty as the class goes on. By the end, you’ll really need to motivate the participants to push themselves for the 1-minute intervals.

The Series

We’ll do the following three workouts, three times through.

  • Song 1: Climb, moderate to hard intensity. Breathless interval at the end.
  • Song 2: Breathless / moderate recovery intervals.
  • Song 3: Intervals: moderate, hard, harder, breathless.

The Playlist

Series Song / WorkoutSong
Warm-up“Bad Medicine,” Bon Jovi
Song 1: Climb, 30s breathless at end. “Bang Bang,” Jessie J, Ariana Grande, Nicki Minaj
Song 2: 30s breathless / 30s recover“The Middle,” Jimmy Eat World
Song 3: 30s each: moderate, hard, harder, breathless“Rock And Roll All Nite,” KISS
Song 1: Climb, 45s breathless at end“Bring Me To Life,” Evanescence
Song 2: 45s breathless / 45s recover“Thnks fr th Mmrs,” Fall Out Boy
Song 3: 45s each: moderate, hard, harder, breathless“We’re Not Gonna Take It,” Twisted Sister
Song 1: Climb, 1m breathless at end“You Shook Me All Night Long,” AC/DC
Song 2: 1m breathless / 1m recover“Separate Ways,” Journey
Song 3: 1m each: moderate, hard, harder, breathless“Pour Some Sugar On Me,” Def Leppard
Cool Down “One Call Away,” Charlie Puth

Click here for the playlist!

If you liked these indoor cycling routines and workouts, you’ll love my free Spin Routine of the Week newsletter, where I share a free spin routine straight to your inbox every Tuesday. Sign up here.

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29 Christmas Workout Songs [Link to Spotify Playlist]

Christmas Workout Songs

Forget presents and twinkle lights, I’m of the belief that nothing gets people in the holiday spirit quite like Christmas workout songs. Music can make or break a group fitness class, and it has a huge impact on the energy of a class, so it’s no surprise that Christmas music is an ideal way to make your holiday fitness classes feel fun and special. I’ve shared the top motivational songs for Group X a few months back, and now here are 29 Christmas workout songs to try.

29 High-energy Christmas Workout Songs

  1. “4 Carats,” by Kelly Clarkson
  2. “Run Rudolph Run,” by Cee Lo Green
  3. “Oh Santa!,” by Mariah Carey
  4. “Punk Rawk Christmas,” by MxPx
  5. “Sleigh Ride,” by August Burns Red
  6. “All I Want for Christmas is You,” by Mariah Carey
  7. “12 Days of Christmas,” by Relient K
  8. “Sleigh Ride,” by TLC
  9. “Man With The Bag,” by Jessie J
  10. “Merry Christmas, Happy Holidays,” by *NSYNC
  11. “One More Sleep,” by Leona Lewis
  12. “Christmas Every Day,” Simple Plan
  13. “Jingle Bells,” Skid Row
  14. “Last Christmas,” Loveless, Downer Inc., Kellin Quinn
  15. “My Christmas List,” Simple Plan
  16. “Christmas (Baby Please Come Home),” U2
  17. “Mistress for Christmas,” Halestorm
  18. “Here Comes the Snow,” Talia Denis
  19. “Xmas Time of the Year,” Green Day
  20. “Merry Christmas (I Don’t Want to Fight Tonight),” Ramones
  21. “Missing You This Christmas,” Theory of a Deadman
  22. “You’re a Mean One, Mr. Grinch,” Misfits
  23. “SANTA CLAUS IS BACK IN TOWN,” Fefe Dobson
  24. “Run, Rudolph, Run,” Otherwise
  25. “Christmas, Baby Please Come Home,” Anberlin
  26. “All I Want for Christmas is You,” My Chemical Romance
  27. “Please Santa,” David Kater
  28. “Hell of a Holiday,” Pistol Annies
  29. “My Favorite Time of Year,” Pete Masitti

Ready to listen to the songs? Check out my Spotify playlist here. 

I picked these songs, because they are all fast-paced, upbeat songs great for strength or spin classes. Of course, I had to include my all-time favorite Christmas song, “All I Want for Christmas is You,” by Mariah Carey, which has a great beat for holiday-themed workouts.

For more workout songs, check out my 6 indoor cycling workout routines and playlists.

Christmas Spin Routine and Playlist

ICYMI, I grabbed 15 of these songs and created my Punk Rock Christmas spin class playlist and routine (including a link to my Spotify playlist). Join my free Spin Routine of the Week newsletter, and you’ll get a routine like this delivered to your inbox every Tuesday.

Christmas Workout Outfit Ideas

Born Primitive Champagne Collection

A themed Christmas workout calls for a themed Christmas workout outfit. I am obsessed with Born Primitive’s Champagne collection. It’s red, white, and pine green with gold flecked sparkles.

Better yet, get $25 off your first purchase of $100 or more at Born Primitive with my code: https://prz.io/arnoLnyUy.

New Year’s Eve Spin Routine and Playlist

And, bookmark my New Year’s Eve spin routine and playlist for your first workout in the New Year.

Cheers!

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100 Best Spin Songs of All Time—According to My 10 Years Teaching Spinning

100 Best Spin Songs of All Time

In order to have the best spin class in town, you need to use the best spin songs. I don’t make the rules! Usually, I find that it’s hardest to decide what songs to use in my spin class routine when I’m just starting with a new class or I’ve fallen into a rut with my class. If you’re dealing with either of those things, this list will help. I rounded up the 100 best spin songs of all time—with a range of BPMs for every type of indoor cycle exercise you could want—to help you plan an unforgettable class. It’s got something for everyone to enjoy, including a mix of punk and rock, pop and EDM, new school and old school spin songs!

I’ve broken down the songs by BPM (beats per minute): 

  • 140 or more BPM: Great options for sprint songs. Typically, these are the songs you’ll want to use when you want fast pedaling, because riders like to pedal to the beat of the music. 
  • 120-140 BPM: Great for marches and jumps. I like to choose songs with a powerful, steady beat. You can play with the resistance and sit or stand while still maintaining a consistent pace. 
  • 120 or less BPM: Great for climbs. Think slower feet and heavy resistance. 

The Best Spin Songs for Sprints (140 or more BPM) 

  1. Fitz and The Tantrums – “Handclap” (140 BPM) 
  2. Billie Eilish – “bad guy” (135 BPM)
  3. The Weeknd – “Blinding Lights” (171 BPM)
  4. Queen – “Don’t Stop Me Now” (154 BPM)
  5. Twisted Sister – “We’re Not Gonna Take It” (143 BPM)
  6. The Knack – “My Sharona” (147 BPM)
  7. The Romantics – “What I Like About You” (156 BPM)
  8. Devo – “Whip It” (142 BPM)
  9. KC and The Sunshine Band – “Boogie Shoes” (142 BPM)
  10. The Clash – “Rock the Casbah” (144 BPM)
  11. Britney Spears – “Toxic” (143 BPM)
  12. Macklemore & Ryan Lewis – “Can’t Hold Us” (146 BPM)
  13. Pharrell Williams – “Happy” (160 BPM)
  14. blink-182 – “Feeling This” (158 BPM) 
  15. Ramones – “Blitzkrieg Bop” (176 BPM)
  16. Green Day – “Basket Case” (188 BPM)
  17. The Offspring – “Self Esteem” (192 BPM)
  18. Rise Against – “Savior” (177 BPM)
  19. Blink-182 – “All the Small Things” (148 BPM)
  20. Sum 41 – “Fat Lip” (190 BPM)
  21. Foo Fighters – “Monkey Wrench” (166 BPM)
  22. The Hives – “Hate to Say I Told You So” (151 BPM)
  23. Social Distortion – “Story of My Life” (162 BPM)
  24. Rancid – “Ruby Soho” (170 BPM)
  25. Billy Talent – “Red Flag” (170 BPM)
  26. Arctic Monkeys – “I Bet You Look Good On The Dancefloor” (200 BPM)
  27. The Strokes – “Last Nite” (142 BPM)
  28. The Ramones – “I Wanna Be Sedated” (172 BPM)
  29. Weezer – “Buddy Holly” (172 BPM)
  30. Jimmy Eat World – “The Middle” (164 BPM)
  31. Olivia Rodrigo – “good 4 u” (166 BPM)
  32. Flogging Molly – “What’s Left of the Flag” (156 BPM) 
  33. George Harrison – “Got My Mind Set On You” (152 BPM) 

The Best Spin Songs for Marches and Jumps (120-140 BPM) 

  1. Flo Rida – “Good Feeling” (128 BPM)
  2. LMFAO – “Sexy and I Know It” (130 BPM)
  3. The Clash – “Should I Stay or Should I Go” (125 BPM)
  4. Justin Bieber – “What Do You Mean?” (125 BPM)
  5. Timbaland – “Give It to Me” (136 BPM)
  6. Luther Vandross – “Never Too Much” (135 BPM)
  7. Calvin Harris – “I’m Not Alone” (126 BPM)
  8. Dua Lipa – “Don’t Start Now” (123 BPM)
  9. Salt-N-Pepa – “Push It” (130 BPM)
  10. AC/DC – “Highway to Hell” (123 BPM)
  11. The B-52’s – “Love Shack” (133 BPM)
  12. Daft Punk – “Harder, Better, Faster, Stronger” (122 BPM)
  13. Calvin Harris – “Summer” (128 BPM)
  14. Beyoncé – “Run the World (Girls)” (127 BPM)
  15. Sia – “Chandelier” (130 BPM)
  16. Icona Pop – “I Love It” (126 BPM)
  17. David Guetta – “Titanium” (126 BPM)
  18. Ed Sheeran – “Bad Habits” (126 BPM)
  19. The Proclaimers – “I’m Gonna Be (500 Miles)” (133 BPM)
  20. LMFAO – “Party Rock Anthem” (130 BPM)
  21. Kesha – “Tik Tok” (120 BPM)
  22. Katy Perry – “Firework” (124 BPM)
  23. Billy Joel – “We Didn’t Start the Fire” (138 BPM)
  24. Madonna – “Hung Up” (126 BPM)
  25. The Black Eyed Peas – “I Gotta Feeling” (128 BPM)
  26. Zedd – “Clarity” (128 BPM)
  27. Ariana Grande – “Break Free” (130 BPM)
  28. Flo Rida – “Whistle” (126 BPM)
  29. Pitbull – “Don’t Stop the Party” (127 BPM)
  30. Donna Summer – “Hot Stuff” (130 BPM)
  31. LMFAO – “Shots” (129 BPM)
  32. Avicii – “Wake Me Up” (124 BPM)
  33. Imagine Dragons – “Radioactive” (137 BPM)
  34. Pitbull – “Feel This Moment” (136 BPM)

The Best Spin Songs for Climbs (120 or less BPM) 

  1. X Ambassadors, Jamie N Commons – “Jungle” (78 BPM) 
  2. Imagine Dragons – “Thunder” (84 BPM) 
  3. Nirvana – “Come as You Are” (120 BPM)
  4. Evanescence – “Bring Me To Life” (95 BPM) 
  5. Green Day – “Good Riddance (Time of Your Life)” (104 BPM)
  6. The Smashing Pumpkins – “1979” (116 BPM)
  7. Taylor Swift – “Bad Blood” (86 BPM) 
  8. 5 Seconds of Summer – “Youngblood” (112 BPM) 
  9. Fifth Harmony – “Work From Home” (105 BPM) 
  10. Hailee Steinfeld – “Love Myself” (123 BPM) 
  11. The Killers – “Mr. Brightside” (148 BPM)
  12. Queens of the Stone Age – “No One Knows” (165 BPM)
  13. Jimmy Eat World – “Sweetness” (120 BPM)
  14. Linkin Park – “In the End” (105 BPM)
  15. The White Stripes – “Seven Nation Army” (120 BPM)
  16. Ariana Grande – “Thank U, Next” (107 BPM)
  17. Doja Cat – “Say So” (111 BPM)
  18. BTS – “Dynamite” (114 BPM)
  19. Cardi B – “Up” (98 BPM)
  20. The Kid LAROI – “WITHOUT YOU” (92 BPM)
  21. Taylor Swift – “willow” (107 BPM)
  22. Ariana Grande – “34+35” (112 BPM)
  23. Justin Bieber – “Stay” (122 BPM)
  24. Megan Thee Stallion – “Body” (94 BPM)
  25. Tate McRae – “You Broke Me First” (95 BPM)
  26. Joan Jett & The Blackhearts – “I Love Rock ‘n’ Roll” (96 BPM)
  27. Usher – “DJ Got Us Fallin’ In Love” (120 BPM)
  28. Ed Sheeran – “Castle on the Hill” (135 BPM)
  29. Adele – “Rolling in the Deep” (105 BPM)
  30. Doja Cat – “Kiss Me More” (111 BPM)
  31. Survivor – “Eye of the Tiger” (109 BPM)
  32. Lady Gaga – “Just Dance” (119 BPM)
  33. Guns N’ Roses – “Sweet Child o’ Mine” (125 BPM)

And, that’s a wrap on the 100 best spin songs for a well-rounded spin class. If you’d like more inspo, join my free Spin Routine of the Week newsletter for a full spin class playlist and routine delivered to your inbox every Tuesday. 

For even MORE spin songs, check out my 6 indoor cycling workout routines and playlists or my list of the best country workout songs.

Happy spinning! 

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How Do You Create a Spin Class Routine?

How Do You Create a Spin Class Routine?

If you’ve just become a spin instructor, are moderately new to being a cycle fitness instructor, or maybe are just feeling like you’re in a teaching rut, you might be wondering: how do you create a spin class routine? Quite frankly: where do you start? 

There have been plenty of times where I got halfway through picking songs only to realize that they didn’t line up with the exercises I had in mind. Have faith that this will get easier with experience, but cut yourself some slack in the beginning—and save fragmented class and song ideas in a notebook for the future. 

Here are step-by-step instructions for how to create a spin class routine. 

Step 1: Pick a Theme

Pick a theme that will be a foundation to build your class around. Let’s cover themes to consider, and remember this is not an exhaustive list. Sometimes teaching the same class for years and years calls for an out-of-the-box theme idea. 

Playlist theme. 

Pick a theme based on the songs you’ll play. This could be a genre, like doing all classic rock, or it could be a random theme, like any song that mentions dessert. To that, you may wonder: are there enough songs?! Well, to start, we’ve got Sugar by Maroon 5, Cherry Pie by Warrant, Watermelon Sugar by Harry Styles, Candyman by Christina Aguilera, Sugar, We’re Goin Down by Fall Out Boy, and so on. 

Note: I tend to avoid sticking with just one genre in a playlist. Typically, I find folks get bored if I play too many songs from the same genre. You’ll likely have one or two go-to genres that get played the most, but mixing it up is a good way to surprise and delight with a song that’s unexpected. 

Exercise theme. 

There are times when I’m planning my class, and I find that I’m craving sprints, so that’s what I plan. 

It really can be as simple as that. No need to overcomplicate it. 

I’ll choose where I want my sprints and then sprinkle in other types of exercises to balance the intense work. In these scenarios, I’ll choose my music last, and it tends to be pretty quick. 

Motivational theme. 

This one’s a bit trickier, so stay with me. You can develop a class entirely around a motivational cue or mental task. For example, maybe you want to create a class around perseverance. You could instruct participants through a long, triple-song climb while playing songs that motivate and inspire them to keep with it. The cherry on top? You could incorporate cues and quips about persevering and sticking with the effort in class and out. 

How to Choose Your Theme

If you’re a beginning instructor, I’d keep the theme as simple and straightforward as possible. Here’s why. 

  1. It’s easier to teach. There’s less explanation required on your part. Just get the riders all pedaling forward and you’re set. Then, you can spend that extra time preparing for what’s next and sharing your safety cues. 
  1. It’s easier to follow. Participants don’t need an advanced degree to understand what your class is about. There is absolutely NO link between a complex class and a good workout. My most simple lesson plan for a 45-minute class includes a three-song climb and tabata sprints, do that three times through. It’s a hit with every class, and one I pull out when I’m subbing for an unfamiliar group. 
  1. It’s easier to plan. Especially when you’re new to planning classes, make it easy on yourself and create a simple theme. You have enough to think about with song selection and stuffing the class full of cues. 

Theme Me Up, Scotty

My Star Trek reference would make a great theme. But if you’re not a fan, here are a few other ideas to get your creative juices flowing. 

An example of a playlist theme? Songs about the earth: Ain’t No Mountain High Enough by Marvin Gaye, River by Eminem feat. Ed Sheeran. 

What about an exercise theme? Jumps (in and out of the saddle). 

And, for a motivational theme? Breaking down barriers or obstacles. Plenty of great songs about overcoming challenges to achieve greatness! 

Step 2: Outline the Workout 

Now that you’ve picked your theme, you can start to build the class. I tend to go back and forth between choosing exercises then music. They’re so entangled with each other, that it’s hard to do one without the other. 

For the sake of this book, let’s start with the workout. 

Riding Variations

In case anyone forgot, when taking a spin class, you’re pedaling on a bike going nowhere. As long as the participants are set up with proper form and resistance, there’s not much else to it. 

Classes are pretty standardized, since there are only a few levers you can change while maintaining safe form. 

  • Seated or standing
  • Resistance 
  • Speed

Let’s take a quick look at what we have to work with for each of these riding variations. 

Riding Variation #1: Seated or Standing

Your class can safely ride in and out of the saddle (also known as standing and sitting). As you cue these two exercises, make sure to keep in mind proper riding technique and form cues. 

I’ve sometimes seen a third option where riders are more upright in what instructors call a jog. From a safe form perspective, as long as your hips are back over your ankles and your spine is in neutral posture, you can hinge at the hip joint as much or as little as you want. This would give you a range from an almost-upright posture to a deeper, hinged position. Keep in mind that bringing your upper body low and closer to the handlebars helps to really fire up those hamstrings and achieve maximum power output. 

Just think about when you were riding a bike as a kid. When you wanted to sprint to catch up with the big neighbor kid, you would hinge forward so that your torso was close to your thighs to engage the back of your legs so you and your bike could fly down the road. 

Riding Variation #2: Resistance

In my humble opinion, resistance is the hidden gem of riding variations. Contrary to popular belief, speed is not the only way to get out of breath. Think of it this way. If you are riding on an empty wheel, there’s a good chance you might never reach your peak intensity. Rather, you need a combination of resistance and speed. Open your horizons and play with a breathless interval that does not require maximum speed, but instead a mix of heavy, heavy resistance and speed. And, of course, vice versa. 

Riding Variation #3: Speed

We’ve got the need for speed…between exactly 60 to 110 RPMs. 

What’s RPM?! 

RPM stands for rotations per minute and it’s just that: the number of rotations your pedal is doing in one minute. It’s the metric we use to gauge speed. 

You can measure RPM the old-fashioned way—hover your hand over your knee and count how many times your knee touches your hand in a 10-second increment, then multiply that number by six. 

If your natural response to math is ewwwww, yuck, then you’re in luck. Most bikes nowadays have a monitor that tracks RPM and a whole bunch of other stuff. 

How Do You Make a Unique Class With Only Three Riding Variations? 

That, my friend, is both the fun and frightening part of teaching spin. 

It’s very easy to plan a standard class, you choose a resistance level, speed, and whether folks are seated or standing. But it’s hard to lead a spin class that’s balanced, entertaining, and special. That’s where cues and class framework come into play. 

Say, for example, you want to introduce a climb. The bike doesn’t change, the class doesn’t change. Sure, you ask your participants to find a heavy resistance, but it takes visual and motivational cues to create the feeling of being on an incline. 

Make Sure You Have the Basic Pieces of a Spin Class Routine Covered. 

When you asked, “how do you create a spin class routine?” you may have simply wanted the following information. 

In a spin class, you need to include the following three parts: 

The Warm-up

First, you must start with a warm-up. Studies show that warm-ups will help prevent injuries. It also gives you a chance to orient your riders to what your class will be like. 

Pro tip: Do not pick a song with a ton of words and/or songs that people like to sing along to. They will not listen to a word you say, and, arguably, the warm-up is the most important time for riders to listen to you. 

The Cool Down 

You also need to make sure you finish with a cool down. Give riders a chance to slow their heart rate down before coming to a complete stop. 

The Middle: Using Sequences For the Ultimate Class Structure

If you want to take your spinning classes from, “it’ll do,” to, “it’ll kick my ass,” you have to break your class up into sequences. No matter what your teaching style is, using sequences to map out your class will drastically improve the rider experience. 

You can see how I create spin class routines with sequences here

What are sequences? 

A sequence is a group of exercises that you do over and over again until class is over. For example, a sequence can be four songs long, done three times through. You can also do a sequence that’s three songs long, and do it four times through; or five songs long, and do it twice. (Tack one of these on to a 5-minute warmup and 5-minute cool down and you’ve got yourself an hour-long class.) 

The Skeleton of a Sequenced Class

Warmup 

(Sequence 1) 

  • Exercise A 
  • Exercise B 
  • Exercise C 
  • Exercise D 

(Sequence 2)

  • Exercise A
  • Exercise B 
  • Exercise C
  • Exercise D 

(Sequence 3)

  • Exercise A 
  • Exercise B 
  • Exercise C 
  • Exercise D 

Cool Down 

Why are sequences the greatest gift to spin instructors? 

Sequences are the best invention since gluten-free bread, because they drastically cut the amount of cueing you have to do. Think about it. For every new exercise you introduce, you have to gab on and on about the exercise, duration, resistance, speed, and effort level—–and that doesn’t even begin to cover proper form and motivational cues. When you teach the same set of exercises throughout class, you only have to explain each routine in depth once at the beginning of class. After that, you can do a quick refresh when the exercise comes back around and the riders will know what you’re talking about. This is particularly helpful: 

  • When the microphone is not working and your voice is getting hoarse from yelling
  • If participants are having trouble hearing or understanding you (which you won’t always know)
  • When you want to introduce more complex exercises, like tracking distance for time using the monitor. 

Want to check out a few sample spin class routines? Here are some of my faves: 

Wahoo! You’re that much closer to finalizing your spin class lesson plan. Now, all that’s left is the fun stuff, like picking the music and the cues. 

Know anyone else wondering how do you create a spin class routine? Please share this post.  

Enjoy! 🙂 

Disclaimer: You must be formally certified and insured in order to teach a spin class. The above does not take the place of a spinning certification and formal training. 

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The Best Motivational Workout Songs & Prompts to Push Yourself Harder

Motivational Workout Songs

I see you looking for motivational workout songs. You’re trying to find something that is going to inspire you to put on your fitness clothes and get moving. Well, the time is now. Go put on that spandex. I’ll wait. When you’re ready, come back and follow one of my seven exercise playlists and motivational prompts below. 

These prompts will help you take your workout from average to exceptional. You’re already halfway there—finding motivational workout songs is a huge piece of getting inspired. The second half is to tap into your mental toughness. You’re fully capable of pushing yourself to do your best with this workout, and these prompts will help you. 

How does it work? 

Simple. Read the prompt and take a moment to think about how you can apply it to your workout. Then, throughout the exercises, come back to the prompt and use it as motivation to increase your intensity level. 

Enjoy! 

Playlist #1: Traditional Motivational Workout Songs

You can find these songs all across the internet, but for good reason: they work. These are songs meant to inspire you to work harder, lift heavier, and run farther. 

Prompt: What’s your fitness mantra? 

A mantra is a word or phrase you can easily repeat to help you concentrate and focus your mind. Think of a simple mantra related to your fitness goal(s) that you can repeat to yourself throughout your workout to help you work harder towards achieving your goals. 

Some examples: 

  • One word: faster
  • Longer than yesterday
  • My best
  • A long, happy life 
  • Booty, booty, booty rockin’ everywhere (Can a mantra also be a song lyric??) 

The Motivational Workout Songs for Playlist #1

  1. “Lose Yourself,” Eminem
  2. “Till I Collapse,” Eminem, Nate Dogg
  3. “Love Myself,” Hailee Steinfeld
  4. “Messiah – Dirty South Remix,” I See MONSTAS, Dirty South
  5. “Thunder,” Imagine Dragons
  6. “Jungle,” X Ambassadors, Jamie N Commons
  7. “The Champion,” Carrie Underwood, Ludacris
  8. “Out Here Grindin’,” DJ Khaled
  9. “Numb / Encore,” JAY-Z, Linkin Park
  10. “Turn Down for What,” DJ Snake, Lil Jon
  11. “She’s Kinda Hot,” 5 Seconds of Summer
  12. “Sweat – Remix,” Snoop Dogg, David Guetta
  13. “Remember the Name,” Fort Minor, Styles of Beyond
  14. “Lose My Breath,” Destiny’s Child
  15. “Way Down We Go,” KALEO
  16. “Go Hard or Go Home,” Wiz Khalifa, Iggy Azalea
  17. “You Shook Me All Night Long,” AC/DC
  18. “Shots,” LMFAO, Lil Jon
  19. “The Other Side,” Jason Derulo
  20. “Whatever It Takes,” Imagine Dragons
  21. “We Are the Champions

Catch the full playlist on Spotify here, or listen here: 

Playlist #2: Motivational Workout Songs That Build Community

If these past few years have taught me anything, it’s that community is so critical to our well being and happiness. For most of us, community is something that we need to work hard to build each and every day—it doesn’t come easily. This is a great prompt for helping build your own sense of community and give back to the greater good in a small way. 

Prompt: Dedicate your workout to someone else. 

Think about the folks in your life that may need some good energy sent their way. Maybe it’s someone that’s struggling with an illness, a challenging job, or a difficult relationship. Maybe it’s a friend that you have been meaning to text and just haven’t found the time—but, dang it, you hope they’re crushing life. 

Pick one person and mentally dedicate your workout to them. Maybe they don’t have the time to workout, but you can workout for them. You can give it your all in your workout as a way to send positive vibes, healing energy, and well wishes their way. 

The Motivational Workout Songs for Playlist #2

  1. “Came Here for Love,” Sigala, Ella Eyre
  2. “Happier,” Marshmello, Bastille
  3. “Are You Gonna Go My Way,” Lenny Kravitz
  4. “Mama,” Jonas Blue, William Singe
  5. “Rise Up,” Andra Day
  6. “You Make My Dreams (Come True),” Daryl Hall & John Oates
  7. “Don’t Let Me Down,” The Chainsmokers, Daya
  8. “I’ll Be There for You,” The Rembrandts
  9. “Sweet Child O’ Mine,” Guns N’ Roses
  10. “Never Let You Go,” Third Eye Blind
  11. “Worth It,” Fifth Harmony, Kid Ink
  12. “I Want You,” Joan Jett & the Blackhearts
  13. “I Wanna Dance with Somebody,” Whitney Houston 
  14. “Buy My Mom a House,” Carolina Rial
  15. “Me & U,” Cassie
  16. “Hold On, We’re Going Home,” Drake, Majid Jordan
  17. “Feels Like Home,” Sigala, Fuse ODG, Sean Paul, Kent Jones
  18. “Who Says You Can’t Go Home,” Bon Jovi, Jennifer Nettles
  19. “Home,” Phillip Phillips
  20. “Got My Mind Set On You,” George Harrison
  21. “Together Again,” Janet Jackson
  22. “Love Will Keep Us Together,” Captain & Tennille
  23. “We are Family,” Sister Sledge
  24. “Family Affair,” Mary J. Blige
  25. “Better Together,” Jack Johnson
  26. “Lean on Me,” Bill Withers
  27. “Come Together,” The Beatles
  28. “We’re All In This Together,” High School Musical Cast, Disney
  29. “I Won’t Give Up,” Jason Mraz
  30. “A Thousand Miles,” Vanessa Carlton
  31. “You Are Not Alone,” Michael Jackson
  32. “She Will Be Loved,” Maroon 5 
  33. “Cheetah Sisters,” The Cheetah Girls
  34. “I’ll Be Missing You,” Diddy, Faith Evans, 112

Catch the full playlist on Spotify here, or listen here: 

Playlist #3: Motivational Workout Songs Inspired By Your Haters

I have some of my best workouts when I channel my anger into my exercises. We’ve all had moments where we were overlooked for a job or opportunity, ignored by someone we admire, or felt like we didn’t quite get what we deserved. Those are great moments to use for motivation when you work out. 

Prompt: What past rejection or failure can you use for today’s motivation? 

Here’s one of mine: at my big girl job (read: not fitness related), I used to work for a company that insisted that I did not deserve a promotion no matter how hard I worked or what my results showed. Fast forward two years, I’m now even a step above that desired promotion and leading a small team. 

I love to use that initial rejection as motivation. Channeling that memory makes me work harder in my workout—and, frankly, in my life. 

Find a memory that really grinds your gears and use it as motivation to push yourself harder. 

The Motivational Workout Songs for Playlist #3

  1. “Sk8er Boi,” Avril Lavigne
  2. “So What,” P!nk
  3. “Thnks fr th Mmrs,” Fall Out Boy
  4. “Gives You Hell,” The All-American Rejects
  5. “I Hate Everything About You,” Three Days Grace
  6. “Here I Go Again,” Whitesnake
  7. “My Own Worst Enemy,” Lit
  8. “You Broke Up With Me,” Walker Hayes
  9. “Another One Bites The Dust,” Queen
  10. “Bye Bye Bye,” *NSYNC
  11. “Problem,” Ariana Grande, Iggy Azalea
  12. “Freaks,” Timmy Trumpet, Savage
  13. “Love Myself,” Hailee Steinfeld
  14. “Attention,” Charlie Puth
  15. “Miss Independent,” Kelly Clarkson
  16. “Heartbreaker,” Pat Benatar
  17. “The Only Good Thing (You Ever Said Was Goodbye),” Joan Jett & the Blackhearts
  18. “Run-Around,” Blues Traveler
  19. “Leave It All Behind,” Cult to Follow
  20. “Don’t Cha,” The Pussycat Dolls, Busta Rhymes
  21. “Hit Me With Your Best Shot,” Pat Benatar
  22. “Ain’t Your Mama,” Jennifer Lopez
  23. “Shake It Off,” Taylor Swift
  24. “Since U Been Gone,” Kelly Clarkson
  25. “What Have You Done For Me Lately,” Janet Jackson
  26. “Sorry Not Sorry,” Demi Lovato
  27. “Independence Day,” 5 Seconds of Summer
  28. “We Are Never Ever Getting Back Together,” Taylor Swift
  29. “Mama Said Knock You Out,” LL COOL J
  30. “Fighter,” Christina Aguilera
  31. “Bad Blood,” Taylor Swift
  32. “Best Days of Your Life,” Kellie Pickler
  33. “Forget You,” CeeLo Green
  34. “Survivor,” Destiny’s Child

Catch the full playlist on Spotify here, or listen here: 

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April Fool’s Day Indoor Cycling Music Playlist & Routine

April Fool's Day Indoor Cycling Routine

My spin class participants have become obsessed with wacky themed playlists, so I couldn’t pass up an opportunity to create an April Fool’s Day spinning music playlist and routine, knowing the silly song selection I’ll have to choose from. Themed spin playlists are a great way to mix up the typical Group X class and energize folks to focus and work hard. Personally, I like to push the edges of my themed playlists, and add songs that don’t quite fit into the theme. That’s because those are the songs that end up being great ice breakers, comedic relief and, frankly, the most fun.

I thought I’d really try to push the envelope with my April Fool’s Day spinning playlist and routine. Not in a way that would put people off, but it a way that would make them chuckle or do a mental double take. Because, that’s why participants show up to my class: to get a different, more challenging workout than they would on their own.

The Series (60-minute routine)

As you know, I like to teach my spinning classes in a series of exercises that we do twice or three times through, depending on the series. So, I pick a couple exercises to make up my series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

Here’s the series — do it four times through.

Continue to add resistance throughout and maintain it as you go from Song 1 to Song 3. At the end of Song 3, go back to their flat road baseline and start over.

  • Song 1: MHHB. Every 45 seconds, ask participants to increase intensity, either by going faster or adding resistance. Participants will start in moderate intensity, transitioning to hard intensity, then harder, and finally breathless intensity. That’s four segments of work in the song. Then, participants can recover with the remaining time and heading into the next song, while keeping the resistance on the bike.
  • Song 2: Climb. Feet slow just a bit to keep up with the pace of the song. You’ll add resistance throughout the song to increase the intensity, starting seated and working your way to standing once resistance is heavy enough. You’ll start in a high moderate intensity level, and will end at a hard intensity level standing.
  • Song 3: Reverse Tabata. Stay standing. For the first minute, ask participants to add resistance to get the resistance super heavy. Then, do “Reverse Tabata”. 10 seconds breathless, 20 seconds recovery (4x through). I like to start the sprint with a countdown. On 3, participants stay standing and start to sprint. On 1, participants will keep that breathless, sprint pace and have a seat, keeping the pace for the next 7 seconds seated, totaling 10 seconds of work. Then, we stand and recover for 20 seconds, and do it again. Starting the sprint standing helps participants to set the pace before having a seat, otherwise it’s nearly impossible to sit and pick up the pace at the same time.

The April Fool’s Day Spinning Music Routine and Playlist

Series Song / WorkoutSong
Warm up“It’s Tricky,” Run-D.M.C.
Song 1: MHHB“Let’s Go Crazy,” Prince
Song 2: Climb“Everybody’s Fool,” Evanescence
Song 3: Reverse Tabata“Party Up,” DMX (clean version but you may want to replace if you don’t like the bleep outs)
Song 1: MHHB“Krazy,” Pitbull, Lil Jon
Song 2: Climb“Foolin’,” Def Leppard
Song 3: Reverse Tabata“Crazy in Love,” Beyonce, JAY-Z
Song 1: MHHB“Taken for a Fool,” The Strokes
Song 2: Climb“Act a Fool,” Ludacris
Song 3: Reverse Tabata“Fools,” Van Halen
Song 1: MHHB“She Drives Me Crazy,” Fine Young Cannibals
Song 2: Climb“Crazy Little Thing Called Love,” Queen
Song 3: Reverse Tabata“Crazy Train,” Ozzy Osbourne
Cool Down“Foolish Games,” Jewel

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

April Fool's Day Indoor Cycling Routine and Playlist
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St. Patrick’s Day Spinning Workout Music Playlist & Routine (60 minutes)

St. Patrick's Day Spin Routine and Playlist

It’s fun to make a themed spinning music playlist and routine for St. Patrick’s Day, since there’s a lot more room for creativity and out-of-the-box thinking. When it comes to Christmas and Halloween, you’re often stuck playing the chart topping hits, because that’s what participants expect. For St. Patrick’s Day, you can throw in a bunch of quirky songs loosely related to the holiday and get away with it.

And let me tell you… I am OBSESSED with this playlist. I’ve been able to perfect it over the years and it is a HUGE hit with my spin class near St. Patrick’s Day. Whether you’re teaching indoor cycling or doing your own at-home workout, you’ll love this, too.

(And if you enjoy themed spin routines, sign up for my free Spin Routine of the Week newsletter, where I share a themed spin routine and playlist straight to your inbox every Tuesday.)

I’m a big fan of tying together songs around a very broad theme, because then I can play the songs I want, and my participants get a kick out of the wackiness. This year, I’m adding a handful of Irish artists and songs about luck, gold and the color green to my St. Patrick’s Day spinning playlist and routine. Because, why not?

If you’re putting together a spin playlist of your own, I encourage you to have fun with it! If you think a song will be awesome for spinning, but doesn’t fit perfectly into a theme, that’s okay.

Here’s my St. Patrick’s Day spinning music playlist and routine.

As you know, I like to teach my spinning classes in a series of exercises that we do 2-4 times through, depending on the series. So, I pick a couple exercises to make up my series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

Since it is a St. Patrick’s Day spin playlist, the series is three songs long and the resistance on the bike mimics the shape of the rainbow. So, the resistance will get heavier for the first two songs and then dial down for the last song.

I also threw in an extra surprise sprints song between series to give folks an extra opportunity to get breathless.

Here’s the series — do it four times through.

  • Song 1: Climb (Part 1). Start seated at a flat road resistance and moderate intensity. Add resistance periodically during the song to increase intensity, ending the song at hard intensity. If you do have monitors, try to stick to roughly the same RPM the whole song.
  • Song 2: Climb (Part 2). Keep the resistance on the bike and continue the climb. This time, every 30 seconds we’ll go from seated to standing (and vice versa). Each time you stand, add more resistance to continue to increase intensity, starting in hard intensity and ending at breathless intensity.
    • Please note: when you stand, the intensity of the ride will not be as challenging, so participants will get some reprieve during these times. Students will monitor what their intensity is like in the saddle (seated) going from hard to breathless.
  • Song 3: Bring the resistance back down so that it’s just a touch above flat road and you’re working at a high-moderate intensity. When the chorus comes, students will go faster, finding a breathless intensity. If you have monitors, encourage folks to increase their revolutions per minute (RPMs) by 10-20. At the end of the chorus, go back to that initial resistance and intensity.
    • Please note: if students need a longer recovery period, feel free to recover a bit longer at the beginning of the climb in Song 1.
  • Between series: introduce a surprise sprints song. You call out the interval (i.e. 60 seconds) and intensity (i.e. hard or breathless) and the riders must comply. Do that until the song is over.

The St. Patrick’s Day Spinning Music Playlist

Series Song / WorkoutSong
Warm up“Drunken Lullabies,” Flogging Molly
Song 1: Climb Part 1“Green Light,” John Legend, Andre 3000
Song 2: Climb Part 2“Holiday,” Green Day
Song 3: +15 RPM at Chorus“Get Lucky,” Daft Punk, Pharrell Williams
Surprise Sprints!“What’s Left of the Flag,” Flogging Molly
Song 1: Climb Part 1“Pot Of Gold,” The Game, Chris Brown
Song 2: Climb Part 2“Greenlight,” Pitbull, Flo Rida, LunchMoney Lewis
Song 3: +15 RPM at Chorus“Lucky Strike,” Maroon 5
Surprise Sprints! “The State of Massachusetts,” Dropkick Murphys
Song 1: Climb Part 1“Green Light,” Lorde
Song 2: Climb Part 2“Gold Digger,” Kanye West, Jamie Foxx
Song 3: +15 RPM at Chorus“Rainbow in the Dark,” Dio
Surprise Sprints!“Screaming at the Wailing Wall,” Flogging Molly
Song 1: Climb Part 1“Treasure,” Bruno Mars
Song 2: Climb Part 2“You Got Lucky,” Tom Petty and the Heartbreakers
Song 3: +15 RPM at Chorus“Two Tickets to Paradise,” Eddie Money
Cool Down“St. Patrick’s Day,” John Mayer

Click here for the Spotify playlist for this routine.

Other Potential St. Patrick’s Day Workout Songs That Didn’t Make The Cut…

  1. The Other Side, by Bruno Mars (feat. Cee Lo Green and B.o.B.) [Song 1]
  2. California (There is No End to Love), by U2 (they’re Irish! :)) [Song 2]
  3. Brown Eyed Girl, by Van Morrison (also Irish!) [Song 2]
  4. Lucky, by Jason Mraz (feat. Colbie Caillat) [Cool Down Pt. 1]
  5. Lucky, by Britney Spears [Cool Down Pt.2]

Hope you enjoy! If you’re looking for more spinning songs and playlists, check out the workout routines and playlists page.

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45-minute Spin Class Routine Ideas

Group-X-Spin-Class-Routines

Why do your participants show up to your group fitness class? That’s one of the hardest questions to answer, but one of the most critical for personalizing and tailoring your spin class routine for your audience. I was able to attend two separate spinning classes this month with two very different types of people, and I took away some great spin class routine ideas to share with you.

What I found most interesting from the two spin classes I took were how the style of instruction differed, and how my friends and fellow participants reacted to each class. The first was a dream for all my data heads out there. You plugged your stats into the bike, and then as you rode, the bike would let you know if you were working in the ideal range. My engineer, number-crunching fiancé loved it. He told me he much preferred that to the motivational rides that tap into your feelings. After that ride, I felt like I needed to focus on spin class routine ideas that cater to the numbers and stats.

But then I went to the second class with two inspiring, emotionally-driven friends. Familiar with spin classes, they told me they just wanted a dark room where the music was on fire (arguably playing the best spin songs of all time) and they could just let go. We went to Flywheel class where there were some numbers to look at, but it mostly focused on the high-energy music with an instructor that had a personality to match. Also interesting was that the Flywheel class has a “torq” board you can sign up for that will flash on the screen so you can race your fellow participants. In my class, only one other girl participated with me, while there was a handful of men on the board. Yet, the class had at least a dozen other women in the room that did not want to be on the board. If I just had that one experience to pull from, I would think I needed to focus on spin class routine ideas that catered to good music and inspiring directions.

This just even further complicates the question of why people are coming to your spin class. Ultimately, everyone comes for a different reason, seeking a different experience. It’s up to you to find your own style and own it, even if it’s not one everyone likes. So, we need to make sure we’re constantly evolving and changing up our spin class routine in order to cater to the wide-range of needs in a given class.

If you’re looking for 45-minute spin class routine ideas, here are a bunch of class-approved playlists and routines to try.

As you know, when I think about how I create a spin class routine, I like to focus on making my spinning classes a series of exercises that we do twice or three times through, depending on the series. So, I pick a couple exercises to make up my series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

Spin Class Routine Ideas #1: Fast Feet

  • Song 1: “Seated climb + 30-second sprint”. Keeping feet fast (to pace of music), increase resistance starting moderate and ending hard intensity. Then, 30-second breathless sprint at the end.
  • Song 2: “Seated climb + 45-second sprint”. Keeping feet fast (to pace of music), increase resistance starting moderate and ending hard intensity. This time, the 45-second sprint happens in the middle. “Force” the recovery by continuing to climb afterwards while working at a lower intensity.
  • Song 3: “Seated climb + 60-second sprint”. Keeping feet fast (to pace of music), increase resistance starting moderate and ending hard intensity. Finally, do the 60-second sprint at the beginning. Afterwards, “force” the recovery continuing to work, but at a pace and intensity level that allows you to catch your breath. At the end of each series of three songs, allow for a full recovery with a towel and water break.

The Fast Feet Playlist

  • Livin’ on a Prayer, by Bon Jovi [Warm-up]
  • HandClap, by Fitz and the Tantrums [Song 1]
  • Bad Reputation, by Joan Jett [Song 2]
  • Hey Ya!, by OutKast [Song 3]
  • Just a Girl, by No Doubt [Song 1]
  • She’s Out of Her Mind, by Blink-182 [Song 2]
  • The Greatest, by Sia [Song 3]
  • She Works Hard for the Money, by Donna Summer [Song 1]
  • Walking on Sunshine, by Katrina & The Waves [Song 2]
  • I’m Still Standing, by Elton John [Song 3]
  • Loving You Easy, by Zac Brown Band [Cool Down]

Spin Class Routine Ideas #2: Crushing Climbs

  • Song 1: Climb. Start at a flat road resistance in moderate intensity. Then, add resistance, while maintaining RPM or pace, until you end in hard intensity.
  • Song 2: Climb continues. Once you have enough resistance on the bike where it feels like you have to stand in order to keep up that RPM, then stand. You should have plenty of resistance under your feet. Then, continue the climb ending in a harder intensity (but not breathless).
  • Song 3: 20/20/20 intervals. For the first 20 seconds, participants will strive for breathless intensity (a.k.a. sprint) for 20 seconds seated. Then, they’ll do the same thing standing for 20 seconds at breathless intensity. Finally, they’ll recover for 20 seconds standing or seated. I usually do this twice in a row, and allow them a longer break in the middle (typically around 40 seconds). Then, I’ll do one more 20/20/20 interval, or two if there’s enough time left in the song.
  • Song 4: 30/30 intervals. The last exercise we did was 30/30 intervals with increased resistance. So, participants would hold breathless intensity for 30 seconds, then recover for 30 at moderate intensity. Right before each interval, I asked the class to add some resistance, so that it felt like they continued to “climb” with each sprint.

Crushing Climbs Playlist

  1. You Make Me Feel, by Cobra Starship [Warm-up]
  2. Rebel Yell, by Billy Idol [Song 1]
  3. Separate Ways, by Journey [Song 2]
  4. Without You, by David Guetta [Song 3]
  5. Heartbreaker, by Pat Benatar [Song 4]
  6. Clarity, by Zedd [Song 1]
  7. Back in the Saddle, by Aerosmith [Song 2]
  8. Dirty Deeds, by AC/DC [Song 3]
  9. Can’t Stop the Feeling, by Justin Timberlake [Song 4]
  10. In the Air, by Phil Collins [Cool Down]

Spin Class Routine Ideas #3: Climb & Sprint Combo

This time, we did a 5-song series:

  • Song 1: climb + 30 second sprint at the end
  • Song 2: climb + 45 second sprint at the end
  • Song 3: climb + 1-minute sprint at the end
  • Song 4: moderate pace/intensity with hard intensity surges at the chorus. Can be a mix of leg speed and resistance increases.
  • Song 5: surprise sprints. The instructor calls out an intensity (hard or breathless) and a duration (30 seconds). When you say “go”, we’re off to the races.

If the bikes in your Group X classes have monitors, this is an easy lesson plan to incorporate the monitors, as well. Instead of doing 30 second, 45 second and 1-minute sprints in each series, devote each series to one amount of time. Say, 30 seconds for the first one, then 45 seconds for the second and 1 minute for the last one. With each sprint in a series, have the participants do the same amount of time, and track the distance they cover on that first sprint. From there, set a goal for members to try to beat that distance when they do the sprint in the next two songs.

So, in the first series, participants are sprinting for 30 seconds, tracking their time, then sprinting for 30 seconds in the next two songs and trying to beat their distance. After the first series is over, start fresh tracking the distance traveled in 45 seconds, and so on.

Climb & Sprint Combo Playlist

  1. Let’s Ride, by Kid Rock [Warm-up]
  2. I Love Rock N’ Roll, by Joan Jett [Song 1]
  3. Wherever I Go, by OneRepublic [Song 2]
  4. Our Own House, by Misterwives [Song 3]
  5. Without You, by David Guetta [Song 4]
  6. Memory, by Sugarcult [Song 5]
  7. Communication Breakdown, by Led Zeppelin [Song 1]
  8. Wild Ones, by Flo Rida [Song 2]
  9. The Way You Move, by OutKast [Song 3]
  10. Clarity, by Zedd [Song 4]
  11. Give Me Everything, by Pitbull [Song 5]
  12. Hymn for the Weekend, by ColdPlay [Cool Down]

Looking for more spin class routine ideas? Join my free Spin Routine of the Week newsletter and/or check out some samples here:

For more suggestions, check out my 6 indoor cycling workout routines and playlists.