Freedom Cycling Mix

6 Jul

I got quite a few requests for a Fourth of July playlist, but I didn’t do one this year because I was away the week before the fourth.  I’ve seen tons of great instructor playlists as well as collaborative 4th of July playlists over on Facebook and Spotify, so be sure to check them out.

Since I missed out on creating an entire playlist to celebrate Independence Day, I made sure I added this one to tonight’s mix: Freedom Song by Neil Diamond.  It’s a benefit song available on iTunes and Amazon for $1.29 and 50% of the proceeds go to The Wounded Warrior Project and 50% goes to One Fund Boston.  It’s going to make a nice cool down tonight.  🙂

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Click here to listen in iTunes

In yesterday’s post, I talked a little bit about how I was able to modify some of my workouts while I was away from home.  If I can get a great workout in my little tiny camper, it’s possible to get one anywhere!  And don’t think strength training always has to be done with weights. I carried my dumbbells along with me this time, but if I hadn’t, I could have still gotten a great workout just using my own body weight.  Here’s a link to some exercises you can do anywhere using just your own body weight:

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Click here to check them out!

Remember when I posted about how excited I was to see that Spotify had made some changes with their newest upgrade?  Well, here’s another amazing upgrade that they added:  You can now change the order of songs within your playlist on your phone!  That’s right, you don’t have to wait until you are in front of your computer to do it.  That’s a pretty handy feature if you are away from home and need to change song order in a pinch!  **Note that you can only do this with your own playlists, not playlists that you are ‘following’.  You can see all the new upgrade features here.

On to tonight’s playlist:

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San Francisco: Warm up

Let’s Go: Continue warm up, easy standing flat

Don’t Blink: Standing climb

Best I Ever Had: Seated accelerations @ :36 (30 seconds); 1:49 (25 seconds) and 2:44 (25 seconds)

Wake Me Up: :00-:39-Seated climb; :39-1:56 Standing climb; 1:56-3:13 Seated climb; 3:13-4:40 Standing climb

Let Us Love: Seated climb

You Are My Sunshine: Standing flat

Been Caught Stealing: Standing climb with accelerations @ :50 (30 seconds); 1:38 (20 seconds) and 3:04 (20 seconds)

Live Your Life: Seated Flat

Putting on The Ritz: Standing climb

Call Me Spaceman: Seated accelerations @ :30 (20 seconds) and 2:00 (30 seconds)

Slid: 8 and 4 count jumps

Collide: Standing flat

Who Won: Recovery

Tabata: Seated accelerations (20 seconds x 8)

Freedom Song: Cool Down

Stand By Me: Stretch

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