Yes, I have been sick. Puking for over 12 hours and not so good the next 24 hours! I will skip the crude details and go straight to the playlist I used this week. I recycled one because of my state and it was a hard-to-sustain spin, let me tell you!
1. Tenderoni – Kele (4:32). Warm-up.
2. I gotta feeling – Black Eyed Peas (4:49). Up the resistance, reach a level 7 and stay in 3rd. Warm up the glutes and the hamstrings!
3. Don’t you want me – Glee cast (3:34). Same in 2nd. Straightforward, start on flat road and increase to level 7 while in 2nd position.
4. Can’t touch this! – Extreme Party Animals (3:37). Resistance at 7/8, body in 3rd. Switch hands 2nd to 3rd.
5. Raise your glass – P!nk (3:21). Run on flat with sprints with added resistance.
6. Kids – MGMT (5:00). 3 positions with added resistance after each cycle.
8. Video killed the radio star – The Buggles (3:28). Anyone older than 20 remember that one? 🙂 in 2nd position, 20 sec stretches as if climbing stairs (stabilize the upper body).
9. Shoelaces – Submarines (3:09). Straight hill climb in 1st.
10. Bulletproof (Tiborg remix) – La Roux (3:28). 2nd position + sprints in choruses with recovery in middle of the song.
11. New sensation – INXS (3:40). Straight 3rd. Knees up!
12. Back in your head – Tegan and Sara (3:01). Read those two have a hard time not fighting! Makes for great music (i.e. Fleetwood Mac!). Stay in 3rd, add resistance and do the “crunches”, moving the hips from center to back just a couple of inches.
13. Tighten up – the Black Keys (3:30). One of the best and most creative bands out there lately! C L I M B!!!
14. Foundations (clean edit) – Kate Nash (3:45). Rolling hills.
15. Move along – All-American Rejects (4:00). Go home on flat and cool down…
Short blog this week but I will be back soon for a better, 4.0 version of myself next week! 😉
sevspin 