You’re probably thinking “hmmm, what a strange name for an indoor cycling ride profile,” but that my dears is where you’re wrong! This ride… where do I begin… I wish my Adductors and Hamstrings could voice their opinions of this profile for you to give you the full effect, but alas they cannot, so I’ll try my best to put it in perspective… This ride has ALOT of out of the saddle work causing lots of knee, back, and pelvis stabilization. If you or your riders have any issues in any of those regions, PLEASE alert them to alternative movements. My rules are: nothing cute and nothing comfy… but there’s always that unspoken rule of no one getting hurt on my watch. Stick with the beat unless we’re pushing past it, and always ALWAYS challenge your comfort zone… Push through it, and work on getting even 1% better each time you hop in the saddle.
Now, here comes the ride:
Pour some…- heavy climb alternating between the saddle and 3. Add levels periodically
Outta your mind- HEAVY. for ‘outta your mind’ chorus take it to 3. For verses, alternate between the saddle and 2 maintaining the heavy resistance.
OMI- climb @ 3 (or figure 8s if you’re open to optional moves, just make sure your weight stays in the middle of the bike and all other regular form components remain perfect.)
Milkshake– ISOs @ ‘My milkshake…’ then to 3, add resistance after each iso.
Larger than Life- 4 ct jumps. Iso’s when beat slows then back into jumps.
Lips Are Movin- Sprints up a hill over chorus
Get Low- roller coasters (3, 2, hover, saddle. I call it out, they do it…)
Make it work– fast, with the beat at 3. OPTION *if you so dare* 4 ct tap backs
*this starts the ‘BOOTY’ part… if this isn’t your jam… feel free to mix it up. My rules in class are if you don’t like any of the drills, return to the saddle and climb up a hill. Works like a charm and keeps everyone happy no matter what their preferences.*
My Humps- hover. heavy.
Booty Had me like –HOVER! again
Cali Girls- 8 counts in each position starting with the first ‘california girls’. 2, 3, hover. This song is SUPER fun! Even the guys enjoyed this drill! Make sure transitions are smooth and one hand moves at a time.
Firework – 3 for chorus, saddle for verses. POWER out to 3 for the choruses!
Tom Ford – 4 count tap backs whole song. (Tap backs not your jam? Remain at 3 and climb!)
Lorde- Iso’s at your discretion. I always do about 4. 3rd one being the longest and the last one for the last 20 seconds of the song.
Can’t feel my face– cool down (this song should be called ‘can’t feel my legs’ after this workout!!)
I hope you all enjoyed this ride!
Yours in health,
DISCLAIMER: Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class / Spinning class.
No statement is made to the suitability or otherwise of the indoor cycling profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program.
The indoor cycling class / Spinning class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these cycling class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.