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Leap Day Indoor Cycling Playlist (Spin Routine of the Week #017)

Spin Routine of the Week: Leap Day Livin'

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. This week, we have a special indoor cycling routine to celebrate Leap Day. Don’t miss a week! Sign up here.

This Thursday, February 29 is Leap Day! That means an extra day for all of us, but, more importantly, a birthday for all Leap Year babies to celebrate!

I love the idea that Leap Year babies are one-fourth their real age—since they only have a birthday every four years. I like to think that while Leap Year babies may be perfectly mature, they’re actually kids at heart.

And, I’m using that as inspiration for my Leap Day ride: how can we better tap into our inner child / let ourselves be a kid again?

I’ve got a fun ride planned, and read through to the end—I share motivational, thought-provoking cue ideas to accompany the ride.

P.S. If you’re planning ahead, you may want to check out my St. Patrick’s Day spin routines. I’ve been perfecting it for years, and it’s truly one of my favorites to teach!

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 (50-minute class)

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

  1. Song 1: Joy ride. Channel how it used to feel riding your bike around your neighborhood street. Find a moderate, comfortable intensity and then increase intensity to find hard at the chorus. Riders can opt for in or out of the saddle. Focus on letting yourself feel free and unencumbered from adult responsibilities.
  2. Song 2: Jumps. Can’t do a Leap Day ride without jumps. (Jumps are basically leaps, right?!) Cue jumps as you normally would. I like to cue a pyramid, where riders will switch from in the saddle to out of the saddle for long stretches of time, then it gets shorter and shorter until you reach the middle of the song, and then the intervals get longer again.
  3. Song 3: 30 seconds hard / 30 seconds breathless. Explore using the resistance, pace, and sitting/standing to find breathless during those intervals.

The Leap Day Indoor Cycling Playlist and Routine

Series Song / WorkoutSong
Warm Up“Jump,” Van Halen
Song 1: Joy Ride“Jump Right In,” Zac Brown Band
Song 2: Jumps“Jumpin’, Jumpin’,” Destiny’s Child
Song 3: 30/30 intervals“DJ Got Us Fallin’ In Love,” USHER, Pitbull
Song 1: Joy Ride“Jump Then Fall,” Taylor Swift
Song 2: Jumps“Hey Mickey,” Toni Basil
Song 3: 30/30 intervals“Grow Up,” Simple Plan
Song 1: Joy Ride“Gonna Be My Day,” Vanessa Hudgens, My Little Pony
Song 2: Jumps“Forever Young,” BLACKPINK
Song 3: 30/30 intervals“Leap of Faith,” Bullet For My Valentine
Song 1: Joy Ride“Jump Around,” House of Pain
Song 2: Jumps“When I Grow Up,” The Pussycat Dolls
Song 3: 30/30 intervals“JUMPIN,” Pitbull, Lil Jon
Cool Down“Forever Young,” Rod Stewart

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

Leap Day Workout Outfit Ideas

Please note: I may earn a small commission on purchases made through these links at no cost to you. Appreciate your support!

Leap Day Workout Outfits and Aesthetic

Women’s Outfit: Retro Mickey & Minnie Shirt (Amazon) | Black Sports Bra (Amazon) | Seafoam Green Leggings (Amazon)

Men’s Outfit: Retro Goofy Movie Shirt (Amazon) | 80s Windbreaker (Amazon) | Yellow Workout Shorts (Amazon)

Cueing Corner

  • For the first Joy Ride: Use visualization cues. Transport the class back to the days they would ride their bike around their neighborhood. We felt light and free, enjoying the wind in our face and the burn in our legs as we raced our friends down the street.
  • For the second Joy Ride: Pose a question. What would “Younger You” think of the person you’ve become? (i.e. Younger Me would be stoked I landed such a catch for my husband! Younger Me would also be devastated by my lack of sequins and sparkle in my closet and shocked that I spend so much time in front of a computer every day.) Encourage participants to think through positives and negatives—and can keep it as lighthearted (or not) as they want.
  • For the third Joy Ride: Set an objective. What is something you want to do (or stop doing) in honor of “Younger Me”? (i.e. For me, I want to dress in brighter colors, with more sparkles and velvets. I want the way I dress to reflect the vibrancy of my life and personality.)
  • For the final two breathless intervals: Use “Younger Me” as motivation during your breathless intervals. Ride for your new objective. Ride for all of the love and nurturing you want to share with “Younger You”. Ride for your inner child, and living our lives in a way that honors and nourishes ourselves.

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.