SPIN – 55 min
“Kiss and Make Up” Dua Lipa, BLACKPINK (3:09) – Sitting WU
· 0:38-1:07
· 1:35-2:05
· 2:26-2:55
“Break A Sweat” Becky G (3:28) – Standing WU
· 4 Count Tap-Backs 1:02-1:19
· 4 Count Tap-Backs 1:55-2:12
· 4 Count Tap-Backs 2:48-3:23
“The Nights” Avicii (2:56) – Hill Sprints
· Add Resistance
o 0:18 (7/10)
o 0:32 (8/10)
o 0:47 (9/10)
· Sprint 1:03-1:19
· Add Resistance
o 1:34 (7/10)
o 1:49 (8/10)
o 2:04 (9/10)
· Sprint 2:19-2:50
“2002” Anne-Marie (3:06) – Standing Jumps
· 4 Count Jumps 0:51-1:11
· 4 Count Jumps 1:41-2:10
· 4 Count Jumps 2:31-3:00
“That’s My Girl” Fifth Harmony (3:24) – Stand to Sitting Pushes
· 0:51-1:15
· Add R (KEEP IT)
· 1:53-2:11
· Add R (KEEP IT)
· 2:31-3:10
“Bulletproof” La Roux, Dave Aude (3:55) – 15 on/off Sprints
· 0:31-0:46, 1:01-1:16, 1:31-1:46, 2:01-2:16, 2:35-2:50, 3:07-3:36
“Legendary” Welshly Arms (3:59) – Standing CLIMB
· Add
o 0:15, 0:32, 0:53, 1:07,
· STAND
o 1:34, 1:47, 2:00, 2:14, 2:28 (STAND)
o 2:51, 3:05, 3:18,
· ¼ turn each time= 3 whole turns
“Slow” Matoma, Noah Cyrus, CID (3:05) - Breakaways
· 1:00-1:31
· 2:17-3:01
“This Is How It Feels” The Veronicas (4:11) – Sitting WU
· 1:03-1:35
· 2:07-2:27
· 3:13-3:56
“All the Time” Kim Petras (3:15) – Standing
· 8 Count Jumps 0:49-1:09
· 8 Count Jumps 1:48-2:08
· 8 Count Jumps 2:53-3:12
“Me Too” Meghan Trainor (3:01) – Standing Pushes
· 0:51-1:10
· + (KEEP IT)
· 1:41-2:12
· + (KEEP IT)
· 2:30-2:59
“Polaroid” Jonas Blue, Liam Payne (3:19) – Sprintervals
· Speed 1: 0:23
· Speed 2: 0:38
· Speed 3: 0:54-1:25
· Speed 1: 1:25/40
· Speed 2: 2:10
· Speed 3: 2:42-3:13
“1999” Charli XCX, Troye Sivan (3:09) – Standing WU
· 8 Count Jumps 0:46-1:02
· 8 Count Jumps 1:33-2:03
· 8 Count Jumps 2:27-3:06
“So Close” NOTD (3:10) – Sprints
· 0:49-1:05
· 1:51-2:21
· 2:37-3:07
“Jackpot” Jocelyn Alice, The Him (3:10) – TEMPO
Last 2 songs = cool down
Pedal slowly and stretch it out!