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Earth Day Spinning Workout Routine and Playlist

Earth Day Spinning Workout Routine and Playlist

Earth Day is April 20, and here’s a great spinning workout routine and playlist dedicated to Mother Nature. Plus, I’ve include motivational cues you can use in your classes to further honor the holiday and our planet.

Enjoy!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the 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.

The Series (48-minute Ride)

Do the following exercises, three times through.

  • Song 1: Climb Part 1. Start seated and match your pace to the beat of the music. Then, add resistance until you find your baseline resistance. From there, continue to add resistance throughout the song until you’re at the top edge of moderate intensity.
  • Song 2: Climb Part 2. In this second song, you will maintain resistance from the first song and add to it. First, match your pace to the beat of the music. Then, find a hard intensity by adding more resistance. You’re going to continue to play in that “hard intensity” effort level, adding more and more resistance without getting very hard or breathless. Feel free to sit or stand as you like.
  • Song 3: Climb Part 3. Maintain resistance from the prior song and add to it. In this song, you’ll find very hard intensity and continue to add throughout the song until you can no longer add resistance without keeping a smooth pedal stroke.
  • Song 4: Tabata Sprints. Take off all the resistance and then re-add to find your baseline resistance. The intervals are 20 seconds of breathless / “as hard as you can” work and 10 second recovery, done 8 times through.

The Earth Day Spinning Workout Routine and Playlist

Series Song / WorkoutSong
Warm up“Sunroof,” Nicky Youre, dazy
Song 1: Climb Part 1“Feels Like Home,” Sigala, Fuse ODG, Sean Paul, Kent Jones
Song 2: Climb Part 2“Talk Dirty,” Jason Derulo, 2 Chainz
Song 3: Climb Part 3“Save a Horse (Ride a Cowboy),” Big & Rich
Song 4: Tabata “Walking on Sunshine,” Katrina & The Waves
Song 1: Climb Part 1“Sunshine,” OneRepublic
Song 2: Climb Part 2“Carry You Home,” Tiesto, Stargate, Aloe Blacc
Song 3: Climb Part 3“Back Home,” Andy Grammer
Song 4: Tabata“We Didn’t Start the Fire,” Billy Joel (start the Tabata at 00:30)
Song 1: Climb Part 1“Dirty Dancer,” Enrique Iglesias, USHER
Song 2: Climb Part 2“Homegrown,” Zac Brown Band
Song 3: Climb Part 3“The Fighter,” Keith Urban, Carrie Underwood
Song 4: Tabata“Who Says You Can’t Go Home,” Bon Joni, Jennifer Nettles (final recovery in cool down)
Cool Down“Can’t Fight The Moonlight,” LeAnn Rimes

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

Cueing Corner

Earth Day is an important holiday, and one that we don’t want to make light of with a breezy spin routine. I added in the following cues and themes to gently add some depth and seriousness to the ride.

  • Keep it simple and neutral in the beginning. Don’t make jokes but also don’t get into a serious monologue about climate change. You can say something like, “Earth Day is this week, so today we’re going to do a dedication ride. This ride is dedicated to the one that grounds me when my head is in the clouds. The one that lights even the darkest shadows. The ultimate mother… Mother Nature!”
  • As you get into the second series, you can start to get a bit thoughtful with your language. (You can see I also chose a bit more emotive / emotional songs to match my tone.) When we get to “Carry You Home,” I monologue a bit, “Mother Nature is counting on us to do our small part. What does that mean to you? How can you give back or get involved in your community?”
  • Then, help your riders narrow in on an actionable takeaway. Be succinct. For example, make 1-2 suggestions for local organizations they can get involved in. For me, we have a local park right nearby that meets each month to clean up the park. Another idea is to suggest riders commit to getting outside before your next class. Maybe they can even take a spin on their outdoor bike(s)!
  • As you approach the end of class, you want to bring your cues back to a more superficial and neutral level. Bring back some lighthearted energy and quips. Maybe say something like, “Mother Nature kicked our butts today.”

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.