I haven’t worked out for over 5 days due to our vacation time in the twin cities and the lake. YIKES!!!
I love vacationing, who doesn’t?! But leaving my home and not able to do my routine workout makes me very uncomfortable. No doubt that I was super happy to go back to my studio to teach and to spin as hard as I could today.
Here are the things we did at my class today:
1. Warm Up – 3 minutes
Starting from base gear, then add gears one by one while maintaining the same cadence (RPM), until we reach to the heavy gears (about 6 or 7 above the base gear).
2. Spinning Drill – 3 minutes 45 seconds
15 seconds spin to the highest RMP (110) and then 15 seconds regroup at 90 or 95 RPM.
3. Jumps – 3 minutes 30 seconds
Standing up from the saddle and paddle for 8 counts, then sit down paddling for 8 counts. Repeat for 4 reps. Then stand up paddling for 4 counts and sit down paddling for 4 counts. Repeat for 8 reps. Do two groups. Go up and down paddling for 4 counts each, repeat for 4 reps and then move to up and down at 2 counts each, paddle till the end of the song. This drill will bring up the heart beat rocket high. (Mine was about 183.)
4. Spinning Drill – 5 minutes
Paddle to the highest cadence 110 for 2 minutes, then take a break for about 1 minute, repeat the spinning for another 2 minutes.
5. Climb Hills – 3 minutes 45 seconds
Standing up climbing hills for the whole song starting at moderate resistance ( about 5 gears above the base gear). During the climbing, we also speed up “running” for about 15 seconds while we are standing up paddling.
6. Spinning Drill – 5 minutes 45 seconds
Push up to the highest cadence (110RPM) for 15 seconds, then regroup at 90 RPM for another 15 seconds. Repeat 5 reps. Take 1 minute break. Repeat till the end of the song, about 6 reps.
7. Jogging and Standing Hovers – 4 minutes
Standing straight off the saddle while paddling, then cut off the bouncing and keep paddling while standing for 15 seconds. This drill will require a lot of core work and inner thigh muscle groups. Burn like crazy!!!
8. Spinning Drill – 4 minutes
Just simply spin at 110 RPM with moderate resistance(4 above the base gear) for about 1 minute and half, take a break for 30 seconds, repeat spinning till the end of the song.
9. Climb Hills – 4 minutes
Similar to No. 5, we rotate climbing and running while standing on the bike with heavy resistance (about 6-9 above base gear).
10. Spinning Drill- 4 minutes 20 seconds
This is our final spin which involves three spinning sessions. We start at moderate resistance (4 gears above the base gear) , spin at 110RPM for 45 seconds. Take one break for 30 seconds, then add one gear and do the second spin at the same cadence. After the second spin, we regroup at 90RPM for 15 seconds, then push up to 110RPM till the end of the song.
11. Cool down and stretch – 3 minutes
This whole workout took about 45 minutes (including warm up and cool down) and according to my heart rate monitor, I burned 471 calories today. YES!!
Getting ready to teach another class tomorrow!