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