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With Halloween around the corner, here’s a 60-minute Halloween spin routine that’ll give your participants that sugar high—sans sugar. The theme is candy, so every song has a tie to sweets, sugar, or candy. Enjoy!
Reminder: I like to teach my spinning 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 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.
This Halloween spin routine series is a four song climb in and out of the saddle. Between series, I threw in an extra surprise sprints song to give my fast feet riders some love.
- Song 1: Moderate intensity, adding resistance periodically but staying within that moderate range. During the chorus, increase the pace to find a hard intensity, but DO NOT change the resistance. By the end of this song, riders should be approaching that hard intensity through heavy resistance and moderate pace. Their bodies should want to stand in order to find some relief from the resistance.
- Song 2: Start with the resistance from the song prior. Alternate between 30 seconds seated at hard intensity and 30 seconds standing at moderate intensity.
- Song 3: Start with the resistance from the song prior. Stay seated and slow the pace in order to take on heavier resistance at a hard intensity. Continue to add heavier resistance without breaking the pace. At the chorus, stand for moderate intensity.
- Song 4: Start with resistance from song prior. Climb from hard intensity at the beginning to breathless intensity at the end. Pace stays the same, so riders can adjust their resistance and either sit or stand as they continue to increase intensity.
We do this series three times through. In between each series, I threw in a sprint song. I call it “surprise sprints”, because I’ll surprise the class by throwing out a random number for the time duration of the sprint itself. For example, surprise (!) sprint for 30 seconds, go! Then, we’d rest for 30 and I’d call out another time duration, like 25 seconds until the song ends.
|Series Song / Workout||Song|
Chocolate, Big Boi feat. Troze
|Song 1: Moderate to hard intensity through incr. resistance.||Honey, I’m Good, Andy Grammer|
|Song 2: 30 seconds seated hard intensity / 30 seconds standing moderate intensity||Candyman, Christina Aguilera|
|Song 3: Hard intensity. At chorus, stand for moderate intensity.||Sweet Nothing, Calvin Harris feat. Florence Welch|
|Song 4: Climb. Start at hard intensity, finish breathless.||Honey, I’m Home, Shania Twain|
|Surprise Sprints||Sweetness, Jimmy Eat World|
|Song 1: Moderate to hard intensity through incr. resistance.||Sweet But Psycho, Ava Max|
|Song 2: 30 seconds seated hard intensity / 30 seconds standing moderate intensity||I Want Candy, Aaron Carter|
|Song 3: Hard intensity. At chorus, stand for moderate intensity.||Sugar, We’re Goin Down, Fall Out Boy|
|Song 4: Climb. Start at hard intensity, finish breathless.||Cherry Pie, Warrant|
|Surprise Sprints||Birthday Cake, Rihanna|
|Song 1: Moderate to hard intensity through incr. resistance.||I Can’t Help Myself (Sugar Pie, Honey Bunch), Four Tops|
|Song 2: 30 seconds seated hard intensity / 30 seconds standing moderate intensity||Tootsie Roll, 69 Boyz|
|Song 3: Hard intensity. At chorus, stand for moderate intensity.||Sucker, Jonas Brothers|
|Song 4: Climb. Start at hard intensity, finish breathless.||Pour Some Sugar On Me, Def Leppard|
|Cool Down||Sweet Caroline, Neil Diamond|
Want to hear the Halloween spin routine songs and/or check out more candy-themed 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.