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The next three songs are a set, where I don’t give them much rest. Work Work, Britney Spears (4:08): Now we get ready to really WORK. Resistance is still fairly easy / flat ride.ģ. I Like to Move It, Frog Song (3:00): Starting to get the heart rate up, we increase resistance just a bit, and I tell them to MOVE IT, in and out of the saddle, I do a 10/10 or 8/8 count or even a 20/10 Tabata type interval to get the heart rate elevated. I tell them they are BRAVE for showing up for today’s class.Ģ. About half-way, class starts to increase resistance a little turn at a time, keeping the RPM steady. Brave, Sara Bareilles (3:40): Warm-up, nice and easy, 90-100 RPM, flat ride to get the legs moving. I teach a 50 minute class, so you can always just add to it:ġ.

I have a few that I would love to share as well, with the most recent one being a “themed” class around each song having a MESSAGE (it was a bit cheesy, but hey, it kept me and the class entertained). Hi all, thanks for putting up all these great suggestions! I’ve been teaching for about two years now in San Francisco, and am always trying to keep it fresh and exciting for the class (and for me).

For apple download Icecream PDF Editor Pro 3.15