I will resemble a controlled rocking forward and back motion. Immediately return to the middle position and then transition into a tap back. On the beat (or as you are safely able) do a little push-up by shifting your body weight forward closer to the handlebars.

Here’s what to do: when you have enough resistance to safely stand, start in a central or neutral standing position. Something new for you this week – when you see F/M/B/M (like on the Ben Platt song), that stands for Front/Middle/Back/Middle. Try it out and see what you think! Bonus points if you can sing a little bit while you cycle, haha. I’ve done everything from the 1950s and up, but Disco was one of the more popular oldies playlists. In central Florida, we have a lot of “snowbirds,” or people that come down from the North for the winter. Remember, this is your workout and you know your body best, so adjust your pace as needed.įor a more detailed guide (especially for beginners) on how to safely set up your bike, frequently used terms and phrases, and what to expect in an in-person or virtual cycling class, download a copy of my eBook. A climb starts around a 4 and can increase to a 10 (though not always).Ĭadence: Here are a few suggested ranges for your speed:

10 is “ah! I can hardly move the pedals!” Typically, a sprint is done around a 2 or a 3. 1 is light, like riding on a flat parking lot. Resistance: I like to coach using a scale of 1-10 to describe how much resistance to use. When you read the description, try increasing the effort each verse by either increasing speed or adding resistance. My style is to coordinate the movements with the different verses and chorus of each song. The workouts are designed to be completed by anyone at any fitness level. Remember to cool down completely, stretch, and rehydrate after every workout! Make sure you follow all safety precautions while cycling. If you experience any discomfort while cycling, stop immediately and seek appropriate attention.

All songs referenced can be found on Amazon Music.**Īlways consult a medical or health professional before beginning any new diet or exercise. ** I do not own the rights to any of this music. If you have a question, please email me at or leave a comment below. I’ll be adding even more playlists periodically. For each playlist, I’ll give you a brief rundown of what the workout is like and share any additional instructions you may need to complete it. You now have access to this exclusive members-only workout and playlist library.

Best spinning warm up songs