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Indoor Cycle Routine of the Week #004: Lil Boo Theme

Spin Routine of the Week #004: Lil Boo Theme

This is my “Lil Boo Theme” 45-minute indoor cycle routine and playlist, centered around my current obsession: “Lil Boo Thang,” by Paul Russell. All of the songs have Boo or Boo- in them. The best part? You can make it Halloween themed…or not. 🙂

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Reminder: I like to teach my indoor cycle 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.

The Series

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

  1. Song 1: A march at moderate intensity. At the chorus, increase pace and resistance to find hard intensity, then come back to that moderate pace.
  2. Song 2: Jumps, alternating in and out of the saddle at the same pace and resistance. I like to cue jumps at differing intervals to keep it interesting. (e.g. “Do 4 counts in/out of the saddle four times, then 8 counts in/out of the saddle two times, etc.)
  3. Song 3: A march at hard intensity (which will require heavy resistance). At the chorus, decrease the resistance but keep the pace to find moderate / easy intensity.
  4. Song 4: Breathless sprints! You choose the intervals.

The Indoor Cycle Routine & Playlist

Series Song / WorkoutSong
Warm-up“Lil Boo Thang,” Paul Russell
Song 1: Moderate intensity march; hard at chorus“BOOMBAYAH,” BLACKPINK
Song 2: Jumps“Ms. New Booty – Radio Edit,” Bubba Sparxxx
Song 3: Hard intensity march; moderate at chorus“Boom Boom Pow,” Black Eyed Peas
Song 4: Sprints “Booty,” Jennifer Lopez, Iggy Azalea
Song 1: Moderate intensity march; hard at chorus“Boots On,” Randy Houser
Song 2: Jumps“Low (feat. T-Pain),” Flo Rida, T-Pain
Song 3: Hard intensity march; moderate at chorus“Bootylicious,” Rihanna
Song 4: Sprints “Boom, Boom, Boom, Boom!!,” Vengaboys
Song 1: Moderate intensity march; hard at chorus“Boots,” Jessie James Decker
Song 2: Jumps“Booty Wurk (One Cheek at a Time),” T-Pain, Joey Galaxy
Song 3: Hard intensity march; moderate at chorus“Super Bass,” Nicki Minaj
Song 4: Sprints “BOOM,” Tiesto, Sevenn, Gucci Mane
Cool Down“My Boo,” USHER, Alicia Keys

Want to hear the 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. is not liable for any injuries or negligence that occurs.