It’s not because I haven’t posted a new routine that I haven’t done a new routine in my classes. Actually, you are going to get three new playlists and routines at once because that’s how much I have ridden those past weeks. I have been subbing and adding new classes. It has been a blast. I can’t tell you how much I love the 6AM classes! Their energy is strikingly amazing to say the least. Unfortunately, I have to stop my mid-morning classes as I am going to work full-time, then travel, then (hopefully) work full-time again. Times are hard and I need the job. I will miss the times when I were running from one class to another, one assignment to the next, going nuts and driving too much but feeling so (soooo) free!
Before I get to the routines, I want to add a short message of condolences and recognition for a great soul that has been taken away too soon. Robert Rainey was the founder of a runners’ group in my neighborhood. He had been actively committed to the quest of health and physical activity for all. He was cruelly murdered less than a month ago. There is no fairness in death. There was even less of it in his case.
My recent routines have been a mix of old and new. I have really tried to enjoy my classes because, as instructors as well as students know, enthusiasm in such setting is contagious. I feed off my students’ energy but it is much easier when I am ready to have fun before the class even starts!… which is about 98% of the time: the two remaining per cents happening when I am deeply sick (cf. this past winter!).
1.Two step – Dave Matthews Band (6:27). Warm up in 1st. Leg drills (twice each leg, 30 sec each). Resistance starts at a level 5 and end at 7.
2. Without you – David Guetta feat. Usher (3:28). Steady 2nd at level 7.
3. I need a dollar – Big Gigantic (3:40). Rolling hills in 2nd and 3rd.
4. Don’t stop (Fat Rat Remix) – Foster the People (3:44). Sprints in 2nd at level 7. Two increases of energy each time. Timings: 0:43-0:59-1:25; 1:56-2:10-2:39; last has only one outburst at 3:08 until 3:38.
5. Sinnerman – Nina Simone (felix da House remix) (4:35). In sync with the tempo (about level 7). Isolate the legs and limit the up and down from 0:45-1:05, 1:35-1:55, 2:20-2:50, 3:33-3:53.
6. What doesn’t kill you – Kelly Clarkson (3:42). Sprints in 1st seated on flats:0:41-1:15; 1:40-2:14; 2:38-3:29.
7. Sorry – Madonna (4:43). Rediscovering the joy of listening to Madonna lately! Jumps in 2nd (level 7).
8. Paddling out – Miike Snow (3:41). “Crunches” in 3rd: move hips back to center 2 inches in rhythm with the beat of the songs preferably!
9. City lights – Sun City (3:42). Straight hill climb.
10. Lonely boy – The Black Keys (3:13). Still dreaming about Johnny Depp performing with them… Seated Sprints on flats: 1:02-1:25; 2:00-2:24; 2:45-3:08.
11. Walk – The Foo Fighters (4:15). Level 6 standing. Add resistance at 1:05. Double up the pace at 1:40-2:08. Sit and keep up with the pace at 2:08-2:49. Back to standing at 2:49, slightly back off the pace. Sprint again from 3:37 to 4:14.
12. Black and gold – Sam Sparro (4:34). Jogs in 2nd and 3rd on slightly above flats.
sevspin 