30 minute at home spin ride
Link to part 1 of workout on IGTV
Link to part 2 of workout on IGTV
SPOTIFY PLAYLIST - 30 Minute Spin Ride
RIDE DETAILS
Loud Luxury, Brando - Body (3:00)
Warmup, stretch upper body, single leg isolations, 10 second sprint in each position.
100 - 125 RPM
Saweetie - My Type (2:00)
Standing Climb with Tap Backs
50 - 55 RPM
Tyga feat. J Balvin & Chris Brown - Haute (2:30)
Push Ups: Set 1: 2 Counts, Set 2: 1 count
50 - 60 RPM
Quintino - Inferno (2:30)
2 sprints in the saddle, sprint #1 starts at 0:30 for 30 seconds. Recover in 2nd position, seated sprint at 1:50 for 30 seconds.
100 - 125 RPM
Cash Out - She Twerkin (3:00)
Seated climb for 60 seconds. Push out to 3rd position and isolate with single arm balances
70 - 80 RPM
Kodak Black, Offset, Travis Scott - ZEZE (4:00)
2 count jumps. Set 1: 1st to 3rd position, set 2: seated to 2nd, set 3: seated to 3rd position.
50 - 60 RPM
Ester Dean, Chris Brown - Drop It Low (3:00)
Standing climb on chorus the upper body comes low while pushing the hips back.
45 - 50 RPM
Tyga - SWISH (3:00)
Jumps. Set 1: hips forward, hips back, set 2: 4 count jumps seated to standing.
50 - 60 RPM
Major Lazer - Watch Out for This (5:00)
Tabata sprints: 20 second sprints with 10 second recovery in seated, 8 total.
Drake - One Dance (3:00)
Cool down and recover
Current Studio: IRSAY Family YMCA at City Way located at 430 S Alabama St, Indianapolis, IN 46225. Wednesdays at 12 noon EST. Signup through MindBody.
Certifications: Mad Dogg + Schwinn
Outfit: Fabletics
Shoes: Specialized