Some of the best motivational fuel for my indoor cycling routines comes from the times when I was rejected, defeated, dismissed, or otherwise overlooked for something I was working for. Channeling the pain of losing helps me to work harder.
Earlier this year, I was laid off from my corporate job. Do you know what I did after I found out? I got on my indoor bike and sprinted as fast as I could muster through “Sk8er Boi,” of all songs. Then, I cried.
But, without that failure, I would have never had the guts to start my own business–something I’ve been secretly dreaming about since having my kids.
Like they say, it’s always darkest before the dawn.
In this ride, I’ll take you on a similar journey. We’ll laugh about some of the goofy losers that (thankfully!) turned us down, we’ll metaphorically scream with the pain of that rejection, and then we’ll say “Bye, Bye Bye,” to anyone who didn’t see us for our true worth.
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 (50-minute Workout)
Do the following exercises, three times through.
- Climb 1: You’ll go through a three-song climb. Cue how you normally would. I start seated in the first song, then end the third song standing with very heavy resistance.
- Climb 2: see above.
- Climb 3: End standing with a very heavy resistance. Can finish the climb with a 15-second breathless interval.
- Breathless sprints @ chorus. Option to maintain the resistance from the song prior if you want to make it even harder. Then, at the chorus, add resistance and speed to find breathless intensity.
“Screw the Haters” Indoor Cycling Routine and Playlist
| Series Song / Workout | Song |
| Warm up | “Gives You Hell,” The All-American Rejects |
| Climb 1 | “Heartbreaker,” Pat Benatar |
| Climb 2 | “Bad Blood,” Taylor Swift |
| Climb 3 | “You Broke Up With Me,” Walker Hayes |
| Breathless sprints @ chorus | “Sk8er Boi,” Avril Lavigne |
| Climb 1 | “The Door,” Teddy Swims |
| Climb 2 | “Leave It All Behind,” Cult To Follow |
| Climb 3 | “Fighter,” Christina Aguilera |
| Breathless sprints @ chorus | “Since U Been Gone,” Kelly Clarkson |
| Climb 1 | “So What,” P!nk |
| Climb 2 | “Here I Go Again,” Whitesnake (start at 1:10) |
| Climb 3 | “Bye Bye Bye,” *NSYNC |
| Breathless sprints @ chorus | “Thnks fr th Mmrs,” Fall Out Boy |
| Cool Down | “Survivor,” Destiny’s Child |
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 spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.