Thank you all so much for your comments on yesterday’s post. I really appreciate all of your suggestions and will be taking a few days to think about what my plan will be. There is no better place to turn for advice on this stuff than the running blog community!
Today I will be doing something a little different, and sharing a spinning workout! This can be done at home if you have a bike, or you can sneak into the spin studio at your gym if there isn’t a class going on. Some gyms have spin bikes out in the cardio section too!
Spinning is such a great workout, but I don’t really have access to taking a class. Now that I have a bike at home, I have been enjoying doing my own workouts. Sometimes I like to just put on Pandora and match my effort to the music.
Last week I put together a motivating 90s playlist and came up with a workout that I thought I would share! This should be easy to follow if you have taken a spin class before. If you have never taken a spin class, it may take a few tries to figure out the appropriate effort. Just remember that the warm up should be at a really easy effort and the tracks later in the workout should feel more difficult.
I included links to the songs on YouTube. By the way, if you want a good chuckle, you should go ahead and watch some of these music videos (like MmmBop!)
1. The Sign– Ace of Base (3:18)
Warm Up: Use this song to warm up and get your legs moving! When the chorus picks up, go a little faster.
2. Never Let You Go– Third Eye Blind (3:59)
Sprint Track: Increase the resistance just a bit from the warm up. Keep a steady pace, and during the chorus give it an all out sprint. Resistance should be low, but not so low that you don’t have control over your legs.
3. Everybody (Backstreet’s Back)– Backstreet Boys (4:07)
Steady Climb: Start with the same resistance you had for the sprint track. Gradually increase the resistance. Each time the chorus plays, increase the resistance and stand up for a heavier climb.
4. MmmBop– Hanson (3:53)
Standing Sprints: Lower the resistance so it’s less than the climbing track. Make sure you have enough resistance to stand comfortably. Keep a moderate pace throughout the song. During the chorus increase the resistance a little, stand up, and sprint. When the chorus is over lower the resistance and sit back down.
5. You Drive Me Crazy– Britney Spears (3:17)
Moderate Climb. Increase the resistance slightly, so its difficult to keep the pace of the song while sitting. Aim to stay at a steady pace throughout the track.
6. You Oughta Know– Alanis Morissette (4:13)
Heavy Climb: Start with the same resistance from the last track. Increase resistance every 20 seconds. Stay sitting until it gets too hard to keep pedaling, then stand up and keep climbing/increasing resistance every 20 seconds.
7. Slide– Goo Goo Dolls (3:33)
Hard Sprint: Lower the resistance so its challenging to keep pace with the song. During the chorus, increase the resistance and sprint while remaining seated. After the chorus, lower the resistance slightly but not all the way.
8. Black or White– Michael Jackson (3:21)
Steady Ride/Cool down: Lower the resistance until it feels easy but you still feel like you are working. Ride at a steady pace for 2 minutes. Then, slowly starts lowering resistance and riding easy. Continue your cool down to another song if needed.
I hope you get in a good workout if you give this a try! And if you’re not into spinning, you could always use this playlist for running or any other type of workout. (Just consider leaving the headphones at home if you are running outside!)
[Tweet “Try this #90s themed #spinning workout that will make you sweat & dance in your bike seat! @milebymilerun #workout”]
Do you take spin classes?
Every make up your own spinning workouts?
What is your favorite 90s song?
I’ll be linking up with Kim, Steff and Janelle for the Tunes Tuesday link-up and Annmarie, Nicole, Michelle, and Jen for Wild Workout Wednesday!
I really want to take a spin class, but I am nervous! A new spin place is opening up in walking distance of where I live. I feel like this is a sign that it’s time for me to take the plunge. I’m super intimidated by how many bikes are in each class and also by being a total beginner though! Like the idea of “clipping in my shoes” sounds scary! What does that even mean?! I need to watch a YouTUbe video haha!
I was so nervous the first time i took a class too! Most spin bikes have stirrups on the pedals and you can just wear your sneakers. Clipping in is if you have spin shoes…which I don’t. If you decide to take a class jus go early and ask the instructor to help you get set up!
love this! I love listening to the 80’s and 90’s music while I run. I keep meaning to take a spin class, I miss it a lot! I should just use the bike in the gym.
Yes you should definitely try the bike in the gym to change things up! Then maybe you can decide if you want to take a spin class.
And just as I was considering doing a spin workout this morning 😀
Good timing!
What a fun different workout! Love all those songs. I bet it made the time go by fast.
It definitely made the time go by quickly! I love listening to old songs when I spin or lift weights.
You can never go wrong with 90’s music – it’s the best! I love spinning and I would love to take a class with this playlist!
Thanks so much for linking up this week!
Agreed that 90s music is great! Thanks for hosting!
I actually recognize every song on the list! (I’m usually the clueless “old gal” who doesn’t even know the artists). I’ve been to one spin class, it wasn’t really my thing…but it was just one time. I know I need to head back and give it another shot.My husband loves spinning, though.
Its not for everyone, and some classes are better than others. I am happy to do my own workouts at home!
I LOVE this!! I will always live for 90’s music but I love that you created this to do on the spin bike! We have bikes at the gym at work so I may need to try this out on my own when not in class! Thanks for joining us for Tunes Tuesday!
I hope you like it if you give it a try! Thanks for hosting!
I love 90s music! This is such a fun playlist and idea!
Isn’t 90s music great, especially for working out?!
You just took me down memory lane with these songs- what a great idea to use them for a spin workout! I did spin at home this morning… should have read this first. 🙂 The right music makes all the difference in how hard I push myself.
These songs definitely took me down memory lane too! And I agree that the music is SO important when taking a spin class!
Ha ha ha so great! Nineties music was my teenage soundtrack! I have a spin bike in the basement so if I ever use it, I’ll use this workout!
Listening to these songs definitely brought me back to a different time!
90s music is the best! I have only done spin once but your workout makes me want to give it a try again!
You definitely should! Its such a great way to cross train.
What a trip back memory lane! I forgot about Crazy. I love that’s song! I used to spin to Beyonce… who run the world???
Oh thats a good spinning song too!
A girl after my own heart with all of these 90’s songs!!!! And the videos, LOL
Haha yes! And how great are the videos?
I love all of these songs! They are some of my favorites! Thanks for joining the link up!
And thanks to you for hosting!:)
Great playlist! I used to love coming up with themed classes when I used to teach spin. Still going to spin but not teaching. Fun workout
I used to love when spin instructors came up with themed classes! Especially with old songs that I hadnt heard in awhile.
Ohhhhh these songs define my younger years!! Love this workout. I have yet to try a spinning class. I need to change that!
Spin classes are really great! I havent taken a class in years but it was always such a great workout.
Oh these songs bring back so many memories! I don’t spin on my own often, but I love going to themed spinning classes at the gym or a studio.
Themed classes are so fun, especially with old songs!
This is the second post in a row where I have “The Sign” going through my head! It must be a sign…lol
I love spinning and riding my bike in the trainer! This is a great workout. Pinning it for later.
Haha, definitely a sign! Spinning and bike workouts are great cross training for those days when we need a break from running.
I haven’t taken a spin class, but we are finishing our basement and working on our home gym, and I’d like to buy a spin bike. We have a bike trainer, but my husband’s bike is usually on it, so I don’t think it’s convenient to swap my bike on it. Spin bike could fit both of us!
My husband and I both use the spin bike! It has been a great investment so far.
I JUST got a spin bike for Christmas- cannot wait to give this a try! Thanks for sharing and linking up!
I hope you like it if you give it a try!
OMG I can’t wait to try this!
I hope you like it!
OMG these songs! Taking me back!!!
I know, right? Such a blast from the past!
This is great! I used to spin more regularly, but work has gotten a bit in the way of that 🙁
I would love to bring in a spin bike to the house, but I figure that if I have it, I won’t use it, so I just need to get myself back to my gym.
I love anything by the Backstreet Boys.
We just had a sign up sheet at the gym for spin classes! I would like to incorporate more spinning and biking again in my training. I love your 90’s playlist!
I hope you can get some more spinning in! Its so fun and a great workout!
I just had a SERIOUS middle school flash back with that playlist, haha! How fun!
Isn’t it so fun to remember songs you haven’t heard in a long time? They definitely get me motivated for my workout!
I love a good spinning workout so having some tunes and a plan for an at home workout are great. Plus you cannot go wrong with 90’s tunes!
So true! A good playlist is everything when it comes to getting in a good workout at home!
I was doing my own spin workout – by myself in the spin studio – before my swim yesterday and thinking about new workouts while I was doing it. I need to make up an 80s themed one soon!
That sounds so fun! You definitely should!
I’ve actually never taken a spin class, but this sounds like a great playlist!!
It would also be great for other workouts too!
Great workout! I used to have a spin bike but sold it before I moved to Florida, now I just have a regular bike and a stationary.
Thats awesome that you have both a bike and a stationary bike! I bet its nice to be able to ride outside when the weather is nice.
What a great playlist! I’m all about the 80s and 90s music, and I’m convinced that they’re the two best decades of music for working out to.
Agreed! Such great workout songs from those decades.
I have never tried a spinning class before but I love that 90’s music ! Great choices!
I think its great music for any workout!
Omg need to try this ride! I love themed rides at my spin studio. I’ve been wanting them to do a 90s themed ride lol
I hope you like it if you give it a try!