Beyonce totally killed it last night! I was completely in awe of her performance and loved hearing all her past hits. So of COURSE I had to do a little Beyonce tribute for this morning’s spin class as we all worked to burn off our Superbowl party binges. Mostly Beyonce, a few other hits throw in to keep it fresh.
- Get Me Bodied (extended mix), Beyonce
- Scream & Shout, will.i.am & Britney Spears
- Say My Name, Beyonce
- Single Ladies, Beyonce
- Piece of Me, Britney Spears
- The Distance, Cake
- Don’t Stop the Party, Pitbull
- Jumpin’, Jumpin’, Destiny’s Child
- Feel Again, One Republic
- Run the World, Girls (remix), Beyonce
- Halo, Beyonce
If you want to use this mix in your own workout, here’s what to do for each song. The ride is made up of 3 2-song hills and 3 speed songs.
- Warm up and stretch the upper body on the bike.
- Steady hill climb, gradually add resistance. Switch between seated & 3rd position.
- Take a little resistance off at the beginning of this song, then gradually add more until you reach the top of the hill/end of the song.
- Lighten the resistance, come off the hill and do 3 x 30 second sprints (with about 30 seconds recovery in between each).
- Add resistance and get back into a hill climb. Throughout this song switch between seated & standing every 2 counts.
- Finish this 2-song climb with the first minute out in the 3rd position, the second minute seated and the last minute in 3rd position, gradually adding resistance throughout the song.
- Lighten the resistance and do 5 X 20 second sprints with 20 seconds recovery in between.
- Back up to a hill for your last 2-song climb. Get into a steady rhythm and do progressive jumps: switch between seated, 2nd position & 3rd position every 4 counts continually throughout the song.
- Take a seat and continue to gradually add more resistance. Stay seated for the first 2 minutes and go out to 3rd position for the last minute until you hit the top of the hill. Add lots of resistance for this one, it’s your last climb!
- Final speed song here. Lighten the resistance and do sets of sprints with a 15 second sprint followed by 15 seconds of recovery, then a 30 second sprint followed by 30 seconds of recovery. Do that pattern (:15 sprint, :15 recovery, :30 sprint, :30 recovery) 5-6 times, however many you can fit into the song
- Cool down! Lighten the resistance to your flat road and stretch your upper body. Come off the bike after about 2 minutes and stretch your lower body next to the bike.
Good workout everyone!
