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. Don’t miss a week! Sign up here.
Happy Halloween! If you’re lucky enough to teach a spin class today, you may already have a themed playlist ready. If you’re still making your list, I’ve got you covered. And, if you never want to hear another Halloween song, you’re still in luck.
This is my “Lil Boo Theme” 45-minute spin 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. 🙂
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.
The series includes the following four exercises, done three times through.
- 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.
- 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.)
- 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.
- Song 4: Breathless sprints! You choose the intervals.
|Series Song / Workout||Song|
|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. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.