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Indoor Cycling Routine of the Week #006: (Un)stoppable

Spin Routine of the Week #006: (Un)stoppable

This week’s indoor cycling routine and playlist is a little different. My goal with this is to give you an idea for how to motivate and inspire your riders. Like always, you do not need to follow the playlist and routine to a T, but I hope you find a gold nugget or two that you can incorporate into your classes.

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The theme is unstoppable, but it evolves as the indoor cycling class progresses. It starts with all songs about being impenetrable, unstoppable—someone that never rests. But, near the middle, I introduce the idea that in order to be truly unstoppable, one must…stop…sometimes. I suggest reading a poem, but you can also speak from the heart about the need to slow down and prioritize what’s most important on your journey. And, then the second half of the songs are about stopping, breaking free, etc.

My suggestion for these motivational indoor cycling routines is to start the class pretty lighthearted. Keep it up beat and relaxed. As the class progresses, they’ll start to lower their guard and be more open to the journey you’re taking them on. It’s about halfway to two-thirds of the way through class where you can really get “deep” and share this mental teaser with them. Then, pull them out of the depths so that the class ends light hearted, as well.

Reminder: I like to teach my indoor 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

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

  1. Song 1: Climb 1. (You can add additional details to each song of this climb. i.e. seated or standing, resistance levels, etc.)
  2. Song 2: Climb 2.
  3. Song 3: Climb 3. (I like to end the climb at a breathless intensity and start the next song with a few seconds of recovery. If needed, I’ll restart the next song for sprints. I have a few extra minutes baked in for this.)
  4. Song 4: Breathless sprints.

The Indoor Cycling Routine and Playlist

Series Song / WorkoutSong
Warm up“Till I Collapse,” Eminem, Nate Dogg
Note: you may want to start the song and let it play for a few seconds and then ask folks to start pedaling with intention when the beat drops. It starts slow.
Song 1: Climb“Unstoppable,” Sia
Song 2: Climb“Titanium,” David Guetta, Sia
Song 3: Climb“Whatever It Takes,” Imagine Dragons
Song 4: Breathless sprints“Too Legit To Quit,” MC Hammer, Saja
Song 1: Climb“Never Gonna Give You Up,” Rick Astley
Song 2: Climb“Survivor,” Destiny’s Child
Song 3: Climb“Surrender,” Natalie Taylor
Note: Here’s where I introduce the concept “to be upstoppable, you need to stop sometimes.” If it suits you, you may want to read a poem during the song, like, “Unstoppable,” by Donna Ashworth.
Song 4: Breathless sprints“Don’t Stop Me Now,” Queen
Song 1: Climb“Love Myself,” Hailee Steinfeld
Song 2: Climb“Break,” Three Days Grace
Song 3: Climb“Stop,” Spice Girls
Song 4: Breathless sprints“Break Free,” Ariana Grande, Zedd
Cool Down“Don’t Stop Believin’,” Journey

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.