Work It Out
2010 September 7
My absolute favorite class to teach is Spintervals. The class consists of cardio intervals on the bike and strength training intervals on the floor.
Here is the recipe for your very own FCITC spintervals workout:
#1) The Equipment
- Spin bike (or other stationary bike)
- Set of medium to light dumbbells
#2) The Playlist
#4) The Directions:
- Cardio intervals should be performed at an 85-90% effort
- Each song equals one set of instructions.
- No girlie push-ups allowed!
#3) The Moves (click on link to print out & take to the gym).
13 Responses
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We have a similar class at my gym. It’s my favorite class to take. Your plan looks like a great workout and a lot of fun!
What a great class & great playlist!!!
Yeah Kid Cudi! I am going to lift right now (like, right now. Really!) and I’m taking the strength portion with me. Excited!
This looks awesome! Now I just have to find a way to do it on my road bike.
How fun!! And tough, I’m sure. I’ve only taken one spinning class in my life, and it was just….ok. I think I wasn’t a fan of the instructor, plus I wasn’t used to it so it was really difficult. I think if I did it now (I am in much better shape now) I would really enjoy it. And if YOU were teaching the class…well, it would obviously be great!
What I wouldn’t do to attend one of your classes…especially this one!
You rock!!
ahh I want to turn my spin class into a spintervals class! i am teaching a cardio sculpt class today and you gave me some great ideas!!
Printing this for my spin coach, <3 it!! Nice playlist too. I need some new jams.
This class looks awesome! I haven’t done spinning yet but I’m thinking of trying it this fall after my race! I hope I can find one like this!
this is great! Something to motivate and get your butt moving! Thanks
This looks great! I wish I had access to a class like this. I love mixing it up and doing intervals, its a GREAT workout and makes the time fly by!
20 non-girlie push ups would be a lot for someone who doesn’t do push-ups very often.
That class sounds pretty sweet actually. My gym’s spinning room would be too small to be able to do all that floor work though
#1 I so want to come to your class
#2 I fear I would die
#3 I will conquer this fear
#4 you are awesome