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Spin Routine of the Week #012: Dirty Secrets

Spin Routine of the Week #012: Dirty Secrets

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. Don’t miss a week! Sign up here.

Happy New Year!! (Click here for a NYE-themed spin routine and playlist.)

This playlist is 100% not holiday related.

A few years ago, I was minding my own business, listening to a nondescript Spotify playlist when I got smacked in the face by a fun, upbeat, and playful song: “Ms. Marianne,” by Levon. I knew what I had to do: drop everything and create a spin playlist.

And, this wonderfully wacky, albeit a bit naughty, playlist was born.

It’s all about forbidden crushes and unrequited love, with a couple of dirty songs thrown in for good measure.

Let me tell you. This is a FUN one.

Oh, and if you’re anything like me with a wicked sense of humor, then I lied about this being holiday related, because this could totally pass for a Valentine’s Day themed ride. 😉

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 (60-minute class)

The series includes the following four exercises, done done three times through. Plus, a surprise sprint thrown in between.

  1. Song 1: Seated Climb. Increase resistance throughout the song to go from moderate to hard intensity. At the chorus, stand up and ride out of the saddle.
  2. Song 2: Standing Climb. Stand for the duration of the song, increasing resistance to go from moderate to hard intensity. At the chorus, sit for a hard interval.
  3. Song 3: Climb to Breathless. Stay standing, keep the prior resistance and continue to increase resistance until you find breathless intensity near the end of the song.
  4. Song 4: 40/20 sprints. 40 second sprint, 20 second recovery.

The Playlist

Series Song / WorkoutSong
Warm Up“Girlfriend,” Avril Lavigne
Song 1: Seated Climb“Ms. Marianne,” Levon
Song 2: Standing Climb“Talk Dirty,” Jason Derulo, 2 Chainz
Song 3: Climb to Breathless“My Best Friend’s Girl,” The Cars
Song 4: 40/20 sprints“Girl All the Bad Guys Want,” Bowling For Soup
Surprise Sprints“Hot for Teacher,” Van Halen
Song 1: Seated Climb“It Wasn’t Me,” Shaggy, Rik Rok
Song 2: Standing Climb“Stacy’s Mom,” Fountains of Wayne
Song 3: Climb to Breathless“Crush,” Jennifer Page
Song 4: 40/20 sprints“Dirty Little Secret,” The All-American Rejects
Surprise Sprints“1985,” Bowling for Soup
Song 1: Seated Climb“Dirrty,” Christina Aguilera, Redman
Song 2: Standing Climb“I Kissed a Girl,” Katy Perry
Song 3: Climb to Breathless“Jessie’s Girl,” Rick Springfield
Song 4: 40/20 sprints“Hey Ya!,” Outkast
Cool Down“Layla,” Derek & The Dominos

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.