Applause: Warm up
Turn Up The Night: Continue warm up. Seated——>standing climb
Don’t Blink: Standing climb
I Love It: Loving this Tiesto version for seated accelerations @ :45 (30 seconds), 1:45 (30 seconds) and 3:15 (45 seconds)
Hey Na Na: Alternate seated/standing climb
Hole in The Road (3:21) Seated climb
Bom Bom Bom (3:05) Jumps @ :39 (8 ct. x4), 1:23 (4 ct. x8) and 2:20 (4 ct. x8)
Onta: I don’t know why I’ve been into Cirque Du Soleil lately. If you haven’t checked out some of this music, you definitely should. It’s different for sure, but I always get positive comments on it when I use it. Here’s how I used this one: :00-1:00 Seated climb; 1:00-1:17 seated flat; 1:17-2:10 Seated climb; 2:10-4:20 standing heavy climb; 4:20-5:30 Seated climb; 5:30-6:35 seated flat.
Stutter (3:17) Standing flat
Roar (3:43) Standing climb
Crash and Burn (3:09) Seated accelerations @ :32 (25 seconds) and 2:09 (25 seconds)
Our Song (3:01) seated flat
Hello (3:13) Standing flat
Breaking Bad: recovery
Tabata: Seated accelerations *****Check out Chris Jordan’s (SpinningFreak) recent blog post which has a great explanation of the science behind Tabata and how to coach them in your classes. I typically use seated accelerations, but you can also use standing climbs as Chris does.
Let Her Go: Cool Down ***This one has been on repeat in my car all week. So pretty.
Wherever You Will Go: Stretch