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Spin Routine of the Week #007: Wear a Tie

Spin Routine of the Week #007: Wear a Tie

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I’m preparing my spin instructor audition to teach at a new gym. I’ve been teaching spin and fitness classes for 10+ years, so this isn’t my first rodeo. Here’s the playlist and routine I’m workshopping in case it’s useful for others prepping a spin audition themselves. (You may also find my tips on the cheapest way to become a spin instructor useful if you have not yet gotten certified.)

I want something that is going to help me stand out from the crowd and something that really leans into my strengths—wacky and ironic themes, motivational moments, and coaching a breathless sprint.

Here’s your warning: I’ve got the irony turned all the way up on this one.

The theme? Events where you’d wear a tie. (Because this is a job interview, after all.) All of the songs reflect an event or place you may wear a tie. Think: weddings, funerals, school, work, etc.

A couple optional add-ons that I’m personally toying with for my spin instructor audition:

  • Dressing up like Avril Lavigne with a tank and a tie combo. (90s/2000s punk rock is back in….right? 🙂 )
  • Weaving a motivational theme that we don’t need to “show up” only for those Hallmark moments in our life. The “Weddings & Funerals” song near the end is PERFECT for this.

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 (50-minute class)

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

  1. Song 1: Start moderate intensity, end hard by increasing resistance throughout the song. Go faster at the chorus.
  2. Song 2: Jumps. (Keeping resistance from Song 1.)
  3. Song 3: (Keeping resistance from Song 2.) Start seated with hard intensity, end standing and breathless intensity.
  4. Song 4: Breathless sprints.

The Playlist

Series Song / WorkoutSong
Warm-up“Suit and Tie,” MC Boy (A.R. Remix)
Song 1: Mod –> hard intensity“School’s Out,” Alice Cooper
Song 2: Jumps“Let’s Get Married,” Jagged Edge, RUN, Lamarquis Jefferson
Song 3: Hard –> breathless intensity“FUNERAL,” Neoni
Song 4: Breathless sprints“9 to 5,” Dolly Parton
Song 1: Mod –> hard intensity“Die Young,” Kesha
Song 2: Jumps“Teacher,” Nick Jonas
Song 3: Hard –> breathless intensity“Graduate,” Third Eye Blind
Song 4: Breathless sprints“Sk8er Boi,” Avril Lavigne
Song 1: Mod –> hard intensity“Why Don’t You Get a Job,” The Offspring (expletive in the beginning; might want to turn down volume)
Song 2: Jumps“Bossy,” Kelis, Too $hort
Song 3: Hard –> breathless intensity“Weddings & Funerals,” Royal & the Serpent
Song 4: Breathless sprints“Work Bitch,” Britney Spears (may want to opt for the clean version)
Cool Down“Die For You,” The Weeknd, Ariana Grande

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.