Spin Routine of the Week #005: Catching Feelings

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This week’s spin routine theme has me catching feelings, well, because that’s actually the name of it. All of the songs have “feel” or “feeling” in the title. And, let me tell you: this playlist is SO GOOD. Can’t wait for you to catch feelings for it, too.

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

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

1. Song 1: A march at moderate intensity. At the chorus, increase pace and resistance to find hard intensity, then come back to that moderate pace.
2. Song 2: Climb. Maintain the same pace but increase the resistance periodically to go from moderate to hard intensity and from seated to standing by the end of the song.
3. Song 3: Keep the resistance from the last song and continue to stand. Intensity should be between moderate and hard (feel free to adjust resistance slightly to accommodate). At chorus, keep the resistance and have a seat to find a hard intensity.
4. Song 4: Keep a heavy resistance, but can adjust slightly. 30 second breathless interval with 30 second recovery.

Between each series, I added a surprise sprint song, where I yell out a random time duration and intensity level that participants must comply with.

The Playlist

Series Song / Workout	Song
Warm-up	“I Gotta Feeling,” Black Eyed Peas
Song 1: Moderate intensity march; hard at chorus	“Emotions,” Mariah Carey
Song 2: Climb (Start seated, end standing)	“Feel Invincible,” Skillet
Song 3: Stand (mod. intensity); sit at chorus	“The Way You Make Me Feel,” Michael Jackson
Song 4: 30 sec. breathless / 30 sec. recover	“Feel It Still,” Portugal. The Man
Surprise Sprints	“Dr. Feelgood,” Motley Crue
Song 1: Moderate intensity march; hard at chorus	“Feel This Moment,” Pitbull, Christina Aguilera
Song 2: Climb (Start seated, end standing)	“Feel like Makin’ Love,” Bad Company
Song 3: Stand (mod. intensity); sit at chorus	“Can’t Stop This Feeling,” Justin Timberlake
Song 4: 30 sec. breathless / 30 sec. recover	“Feeling This,” blink-182
Surprise Sprints	“Take on Me,” a-ha
Song 1: Moderate intensity march; hard at chorus	“Hooked On A Feeling,” Blue Swede, Bjorn Skifs
Song 2: Climb (Start seated, end standing)	“Can’t Feel My Face,” The Weeknd
Song 3: Stand (mod. intensity); sit at chorus	“Feel Again,” OneRepublic
Song 4: 30 sec. breathless / 30 sec. recover	“Good Feeling,” Flo Rida
Cool Down	“Can’t Fight This Feeling,” REO Speedwagon

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.