Keep Calm and Spin On

It's about time for another officially posted Spin List.  I've been kind of beating up the last one with a few tweaks here and there.  Mostly just with the order of the songs.  Since it's been beaten to death it's time for some fresh beats.  (ok and still a couple of the favs.  I just can't let go yet)

I'm going to cut out the six and half minute pulsing for this time around, mostly because I've got a tweak in my shoulder right now and it needs a break.  We'll keep the shortened song with the weights though, still good to let the heart rate settle with some arms.  (Plus everyone LOVES the sweat dripping action we get when we stop for some arms, ok maybe not, it's really gross)

Spin On People
(53 Minutes - more riding this time)
Song Title / Artist / Time  - What to do 

C'mon / KeSha / 3:30 - Warm Up
I Could Be the One / Avicii vs Nicky Romero / 3:14 - Standing Warm Up

Play Hard (Albert Neve Remix) / David Guetta / 5:17 - Gradual Climb with Interval Splits (70-90%)
Bones / Ms Mr / 4:19 - Full Seated Climb (90-100%)
Feel This Moment / Pitbull / 3:51 - Intervals (70%)
Suit & Tie / Justin Timberlake / 5:27 - Climb (seated, butts back, hips front)
No Church in the Wild / Kanye / 4:33 - Arms with weights

Scream & Shout / Will i Am ft. Britney Spears / 4:44 - Jumps (75%)
Let There Be Love (Jump Smokers Remix) / Christina Aguilera / 3:57 - Seated heavy with Sprint Bursts Light
One (Your Name) / Swedish House Mafia / 2:41 - Full Standing Climb (90-100%)
I Love It (I Don't Care) / Icona Pop / 2:36 - Jumps
Can't Hold Us / Macklemore / 4:25 - Heavy Intervals and Jumps
Hanging On / Ellie Goulding / 4:15 - Cool Down & Stretch

Can't Hold Us - Macklemore - This song is super rad!!

#KeepCalmAndSpinOn