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Graduation Day Indoor Cycling Routine and Playlist

Graduation Day Indoor Cycling Routine

If you have riders that are celebrating a graduation, this is the perfect ride to honor their big day! This indoor cycling routine has great themed songs about school, vacation, and what to be when we grow up. This is a fun one for folks in all stages of life.

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 (45-minute Workout)

Do the following exercises, three times through.

  • Song 1: Chorus surge, +10 RPMs. Start the song by pedaling on the beat and finding a moderate intensity resistance. At the chorus, increase the speed by about 10 RPMs (or so) to find a hard intensity. Come back to the baseline afterwards.
  • Song 2: M/H/VH/B, 45 seconds each. Spend 45 seconds at each intensity level: moderate, hard, very hard, and breathless. Riders can use a mix of leg speed and resistance to find the desired intensity.
  • Song 3: Chorus surge, resistance. Start the song by pedaling on the beat and finding a moderate intensity. At the chorus, increase resistance to find hard intensity. Back off after the chorus ends.
  • Song 4: Tabata. 20 seconds of breathless/very hard work and 10 seconds of recovery. Do this 8 times through.

The Graduation Day Indoor Cycling Routine and Playlist

Series Song / WorkoutSong
Warm up“School’s Out,” Alice Cooper
Song 1: Chorus surge, RPMs.“Vacation,” Thomas Rhett
Song 2: M,H,VH,B (45s each)“Celebrate,” Pitbull
Song 3: Chorus surge, resistance.“Hey Look Ma, I Made It,” Panic! At The Disco
Song 4: Tabata“Hot for Teacher,” Van Halen (start at 00:45)
Song 1: Chorus surge, RPMs. “When I Grow Up,” The Pussycat Dolls
Song 2: M, V, VH, B (45s each) “Smooth Criminal,” Alien Ant Farm
Song 3: Chorus surge, resistance.“Teacher,” Nick Jonas
Song 4: Tabata“Dr. Feelgood,” Motley Crue
Song 1: Chorus surge, RPMs. “Grow Up,” Simple Plan
Song 2: M, V, VH, B (45s each) “Kids in America,” Kim Wilde
Song 3: Chorus surge, resistance.“Vacation,” The Go-Go’s
Song 4: Tabata“Walking On Sunshine,” Katrina & The Waves
Cool Down“Celebration,” Kool & The Gang

Want to hear the songs? Check out my Spotify playlist here or here:

Graduation Day Outfit Ideas

Encourage folks to wear gear from their college or high school of choice. 🙂

Cueing Corner

If you want to take this a step further, you can weave a fun, playful story through the playlist.

  • First series: Keep it super fun and upbeat. Everyone is partying!
  • Second series: When you play The Pussycat Dolls song, you can start to joke, “Oh no, now it’s time to get serious. Need to go get a job! What job will you pick?” The rest of the songs in the series explore different occupations: criminal (lol), teacher, and doctor.
  • Third series: Here’s when we realize we don’t want to grow up anymore. We want to be a kid forever! I love the juxtaposition of “Grow Up,” and “Kids in America,” back to back.

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.