Welcome to Indoor Cycling Weekly Routine, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved indoor cycling routine delivered to your inbox to help you find inspiration as you plan your next class. This week, we have a President’s Day cycle routine and playlist. Don’t miss a week! Sign up here.
Monday is President’s Day! This President’s Day-themed playlist and indoor cycling routine is sooo good—almost as good as getting the day off from work.
This playlist is a mix of songs about the good ‘ol USA and songs about being in charge. (Can’t get much more in charge than being the highest ranked official in the U.S., huh?)
P.S. Any last-minute Valentine’s Day celebrators? I’ve got you covered with five different Valentine’s Day indoor cycling routines and playlists for all different kinds of love.
Reminder: I like to teach my cycling 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 (45-minute class)
The series includes the following three exercises, done four times through.
- Song 1: Moderate / hard at chorus. Find a moderate effort level throughout the song. At the chorus, increase the pace/resistance to find hard intensity.
- Song 2: Jumps. Maintain the same resistance and pace, coming in and out of the saddle. I like to teach jumps in a pyramid, where we go in the saddle for 16 counts, out of the saddle for 16 counts, then 8, 8, 4, 4, 2, 2, 4, 4, 8, 8, and finish with 16 in, 16, out. And, do it all again.
- Song 3: Hard / breathless at chorus. Find a hard effort level throughout the song. At the chorus, increase the pace/resistance to find breathless intensity.
The President’s Day Indoor Cycling Routine and Playlist
| Series Song / Workout | Song |
| Warm up | “Party in the USA,” Miley Cyrus |
| Song 1: Moderate / hard at chorus | “American Country Love Song,” Jake Owen |
| Song 2: Jumps | “BO$$,” Fifth Harmony |
| Song 3: Hard / breathless at chorus | “Presidential,” Youngbloodz |
| Song 1: Moderate / hard at chorus | “Bossy,” Kelis, Too $hort |
| Song 2: Jumps | “American Woman,” Lenny Kravitz |
| Song 3: Hard / breathless at chorus | “R.O.C.K. In The USA,” John Mellencamp |
| Song 1: Moderate / hard at chorus | “Run the World (Girls),” Beyonce |
| Song 2: Jumps | “Boss’ Life,” Snoop Dogg, Akon |
| Song 3: Hard / breathless at chorus | “American Girl,” Tom Petty and the Heartbreakers |
| Song 1: Moderate / hard at chorus | “American Idiot,” 5 Seconds of Summer |
| Song 2: Jumps | “BOSS,” NXTMIKE, Kip Wolfe |
| Song 3: Hard / breathless at chorus | “Hey Look Ma, I Made It,” Panic! At The Disco |
| Cool Down | “Born in the U.S.A.,” Bruce Springsteen |
Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.
President’s 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!
Women’s Outfit: High-waisted Leggings in Red (Amazon) | Flowy Workout Top in White (Amazon) | | USA Sweatshirt in Navy Blue (Amazon) | Tiem Slipstream Indoor Cycling Shoe in Navy (Amazon)
Men’s Outfit: Workout Shorts in Red (Amazon) | Indoor Cycling Socks in White (Amazon) | USMNT Logo Shirt in Chest Crest Logo (Amazon)
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.