It’s 1:00 p.m. on Monday, which can only mean one thing; I’m sweating it out with my 1st indoor cycling class of the week.

Since, I can’t bring you guys to class with me I can at least provide you with the soundtrack to our workout.

How amazing would it be if I could have all of you in class one day?

I grew up in Nashville where Memorial Day and Labor Day were just random holidays.  Here in NYC those days are spot on for signaling the beginning and end of summer.  Which makes me both sad and excited. So, I’m saying goodbye to this:

The end of summer signifies the beginning of a busy season at the gym.  Right now I’m enjoying the stillness by preparing for the storm.  In the next two weeks I’ll begin teaching three additional group classes, two bridal boot camps and  a Biggest Loser style “Last Chance Workout” on Friday nights.   I’m secretly, most excited about getting to yell and scream at people a’la Jillian Michaels. Totally not my style, but it will be SO MUCH FUN!

BTW, our play-list from earlier in the week was a huge hit!  Class was packed and bodies were rockin’.  Maybe we can try again next week?

I’m off to add the Veronicas’ version of “Goodbye to You” to my running play-list.  Otherwise, I’ll be dreading tomorrow’s 1 mile repeats.

What’s your workout plan for Friday?

Last week’s spin class at the gym was outstanding.  One female class participant proclaimed that according to her heart rate monitor she burned 455 calories in 45 minutes!  I ended up cutting the class one song short as they had had enough.

Here’s a sampling of last week’s class along with the general instructions (i like to think its more intense when I’m yelling at you, but probably more enjoyable when you don’t have to listened to me nagging you about your resistance level not being high enough).  Give it a whirl and let me know what you think.

- Stayin’ Alive (Radio Mix): Warm-up with easy intervals in all three spin positions

- Waking Up in Vegas (Katy Perry): During the verse of the song fast paced flat road, during the chorus increase resistance to sprint out of the saddle in 3rd

- American Boy featuring Kanye West (Estelle): Seated climb increase resistance every minute until you can’t keep cadence with the beat.  When you can no longer keep the cadence while seated take it out into third

- I do not hook-up (Kelly Clarkson): Seated flat road, sprint in third during the chorus.

- Closer (Ne-Yo):  Climbing in third with ten seconds of pushing the pace every 30 seconds

- For the Girl (The Fratellis): 1 minute run seated (pace should be right below a sprint); increase resistance maintain pace as you ride out of the saddle in 3rd.

- The Sweet Escape (Gwen Stefani): Straight forward climb.  Match your cadence to the beat and crank up the resistance.

- Stronger Workout Remix (Power Music Workout): 1 30 second sprint, 1 45 second sprint, and one 1 minute sprint with 20 seconds of recovery between each interval.

- Seasons Song (Kaiser Cartel): Recover and cool down.

Feel free to use the same workout structure with your own song selection.  You can even adapt the workout to the elliptical machine or another piece of cardio equipment.  Just crank up the resistance for hills and slow down your pace.  For sprints always have light resistance.  Remember that you want your legs to do the work, not momentum.

Have a great workout! What did you do today to sweat?