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There are two types of people in the world: those that love New Year’s resolutions and those that don’t. I’m proudly in the first camp. I find the turn of the year is a great time to examine every aspect of my life and set goals for my future self.
This themed ride is New Year’s Resolutions. I broke it into two series:
- Series 1: focuses on personal resolutions, like getting stronger, making more $$, being more kind to myself.
- Series 2: focuses on my community. Committing to building my community, whether that’s with family, friends, neighbors, etc. (I also like to dedicate a song or two to folks in my community that might have big, lofty goals or just need some extra good will.)
PSA! I’m going to take the next two weeks off from sending this newsletter to celebrate the holidays. If you’d like more indoor cycling routines in the meantime, you can check out 13 indoor cycling class routines here.
Hope you have the exact holiday season that you want, and I look forward to cycling with you again in 2025.
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 (60-minute class)
The series includes the following seven exercises, done twice through.
- Climb #1. Moderate to hard intensity, all seated.
- Climb #2. Hard to breathless intensity, all seated.
- Sprint: Keep a hard resistance and do breathless intervals.
- Climb #3. Stand up and go from moderate to hard intensity.
- Climb #4. Stay standing, hard to breathless intensity.
- Sprint: Keep a challenging resistance and do breathless intervals standing.
- Surprise Sprints: Find a comfortable / moderate resistance and do surprise breathless sprints (you yell out a time interval and the class does it).
The Playlist
| Series Song / Workout | Song |
| Warm up | “Resolution/Revolution,” The Linda Lindas |
| Climb #1 | “Love Myself,” Hailee Steinfeld |
| Climb #2 | “Glamorous,” Fergie, Ludacris |
| Sprints | “She Works Hard For The Money,” Donna Summer |
| Climb #3 | “Harder, Better, Faster, Stronger,” Daft Punk |
| Climb #4 | “Stronger,” Britney Spears |
| Sprints | “Girls Just Wanna Have Fun,” Miley Cyrus |
| Surprise Sprints | “Vacation,” Thomas Rhett |
| Climb #1 | “Together Now,” Justin Timberlake, Anna Kendrick |
| Climb #2 | “Quit Playing Games (With My Heart),” Backstreet Boys |
| Sprints | “Together Again,” Janet Jackson |
| Climb #3 | “Family,” Justin Timberlake, Anna Kendrick |
| Climb #4 | “Happier,” Marshmello, Bastille |
| Sprints | “I’ll Be There for You,” The Rembrandts |
| Surprise Sprints | “Happy,” Pharrell Williams |
| Cool Down | “Resolution,” Linkin Park |
Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.
Catch ya in 2024!
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.