There’s a lot of reasons for an indoor cycling routine themed around five person bands: it could be played in Cinco de Mayo, the 5th of any month, or it’s just a fun way to play a bunch of boy bands, girl bands, and 80s rock bands. This indoor cycling routine has some of my favorite musical groups, including: Backstreet Boys, Spice Girls, One Direction, AC/DC, Twisted Sister, and more.
Enjoy!
Reminder: I like to teach my indoor cycling 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. In between each series, add a heavy sprint song (details below).
The Series:
- Song 1: Climb. Start at a moderate intensity and add resistance throughout to end at hard. Option to have an intensity surge at the chorus.
- Song 2: Jumps. Coach jumps as you like, in and out of the saddle.
- Song 3: Breathless at chorus. Start at a high moderate intensity. At the chorus, go faster / add RPM to find breathless.
In between each series do a song with three 30 second breathless / 30 second recovery intervals at a heavy resistance. (The songs are moderately paced, so the heavy resistance will help riders achieve breathless).
The High Five Indoor Cycling Routine and Playlist
| Series Song / Workout | Song |
| Warm up | “Everybody (Backstreet’s Back),” Backstreet Boys |
| Song 1: Climb | “You Make Me Feel…,” Cobra Starship, Sabi |
| Song 2: Jumps | “What Makes You Beautiful,” One Direction |
| Song 3: Breathless at chorus | “Damaged,” Danity Kane |
| Bonus: Heavy Breathless 30/30 | “Draw The Line,” Aerosmith |
| Song 1: Climb | “Chasing The Sun,” The Wanted |
| Song 2: Jumps | “Wannabe,” Spice Girls |
| Song 3: Breathless at chorus | “I’m In Love With a Monster,” Fifth Harmony |
| Bonus: Heavy Breathless 30/30 | “We’re Not Gonna Take It,” Twisted Sister |
| Song 1: Climb | “You Got It (The Right Stuff),” New Kids On The Block |
| Song 2: Jumps | “Bye Bye Bye,” *NSYNC |
| Song 3: Breathless at chorus | “You Shook Me All Night Long,” AC/DC |
| Cool Down | “ABC,” The Jackson 5 |
Want to hear the songs? Check out my Spotify playlist here or 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 cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.