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The days are longer, sun is shining, and the best pop hits of the summer are out! This month's playlist is all about what's topping the charts right now. Clip in before your next beach day or BBQ and get the summer vibes going.
As always, this ride is created on the idea of "riding to the beat". If you're looking for more direction, follow our detailed choreography below (now including BPMs). Or, just use these tracks to guide your own ride!
• Keep your core engaged and your back straight.
• Do not tense your shoulders or squeeze the handlebars. Remember, upper body light.
• Resistance is your friend! Don’t ride too light or too heavy. Listen to your body.
Choreography provided is only a suggestion. Whether you decide to tap it back and jump, or ride seated for the duration of the playlist, you’re guaranteed to get a great workout. Enjoy!
Position 1: Keeping your hands in the center of the handlebar for warm ups, cool downs, or recovery.
Position 2: Placing your hands in the curve of the handlebars.
Position 3: Holding the top of the handlebars with hips over the seat.
1: WARMUP - 75 bpm
Take a deep breath in and start to find the beat, adding on just enough resistance to feel supported. Begin to engage your core and relax your shoulders. No choreo here- just add touches of resistance as you feel your body warming up.
2: PRESS TO TAPS - 65 bpm
Add a full turn of resistance on to the wheel, becoming more intentional with each pedal. During the first 2 minutes, fit in 2 sets of 4-count hip slides. Then get ready to press & tap against a challenging resistance! Two sets, 30 seconds each- first one at 2:27, then again at 4:28. Heart rate will come up and it should feel like a challenge- so push it! At 1:24 and 3:15 put a full turn on the wheel and try to find a pace ahead of the beat, keeping it for the whole drop!
3: FAST PUSHES - 63 bpm
With the beat hardly changing here, challenge yourself and add on a half turn right away. At 1:18 and 2:53 take a full turn off the wheel and try to double your pace (126 bpm), reaching for it the whole drop! Heart rate will come up and it should feel like a challenge- chase it down! Resetting in-between pushes by adding a full turn of resistance on and returning to 63 bpm.
4: QUICK JOG - 95 bpm
Adding on a full turn of resistance, stay in the saddle until you find this beat. When you've got it- lift it up to third and hold the jog! Remember to relax your upper body throughout the song and hang to to this pace. The moment it becomes to feel easy, add an inch of resistance.
4: SPRINTS - 125 bpm
Alright bring it back to the saddle. Hands at position 2, take a little off the wheel and start to find your speed. Getting ready for two 30 second sprints at :54 and 2:27. Want an added challenge? When you hit the saddle in-between sprints, see if you can hold this beat and add resistance before the second run.
6: ISOLATIONS - 58 bpm
Turn up the resistance and let's burn it out. This month, try isolating for the entire song (no bounce, controlling each movement). Use the chorus to release the isolation and shake it out for 20 seconds. Don't forget to add that resistance as you go.
7: CORNERS - 50 bpm
Full turn on and slow it down, bringing back an exaggerated bounce as you find a heavy resistance. Working through this hill by adding in "corners" at each chorus- like a figure-8 with your hips. Heels down, focus on strength! Get to your heaviest resistance yet right here.
8: POWER RUNS - 110 bpm
Take off all that resistance and get to this beat as soon as you can. Keep this pace the whole song, adding seated crunches and lifting it up into a strong run at 1:02 and 2:19. Before each run- add a half turn of resistance. Remember, they're called power runs for a reason!
9: AROUND THE WORLD CRUNCHES - 80 bpm
Add a half turn of resistance, find the beat, and lift it up into third position. In counts of 4, complete small crunches in this pattern around the handlebars- 3, 2, 1, 2. That's 4 crunches at 3, four at 2, and so on... Keep this light and fun! Hanging on to the pace, break when you need it, then get back on the choreo!
10: ARMS
Quickly shake your legs out after that hill and grab your light hand weights! It's a shorter arm song that usual, so we're going to keep the movement the entire song with a 3 exercise circuit. You've got bicep curls, tricep extensions, and shoulder flys- 16 counts of each, as many sets as it takes to get to the end of the song. Deep breathe in- let's go!
11: RESET - 61 bpm
This one's for you to take at your own pace. In the saddle, up in third- whatever feels best. Take these 3 minutes out of your day to be completely in your workout.
12: FINAL SPRINTS - 126 bpm
Coming back down to the saddle, we have two sprints to bring this ride home! Resistance around our flat road, start to catch this beat. First sprint is at :47 for 30 seconds, you can lift it up into 3rd position or push it in the saddle! The second will start at 2:20 and go until the end of the song. Add on a half turn of resistance and have FUN with it!
13: COOL DOWN
Slow your legs and breathing down with a slow march. Use this final song to stretch at will, but be sure to hop off your bike and stretch your hamstrings, quads, glutes, and calves. Please make sure to hydrate after class! And grab a healthy carb and protein snack for post-workout muscle recovery. Amazing job today.
Tap Back: Make sure your back stays straight, abs are engaged, and stay tall on the bike. Rock your body back, moving your hips over the saddle, for a single count for a tap back. You should be able to feel the seat graze your butt as you do this move.
Isolate: To isolate, go into position 3 and keep your back straight. Make sure your hips are back so that your butt is exactly over the saddle. Keep your elbows in and maintain light pressure on the handlebars. Avoid bouncing and feel the burn in your quads, hamstrings, and glutes.
Jump: Start in your saddle and when the time comes to “jump,” get into position 3 and pedal off the saddle. Return to your seated position and repeat as necessary.
Hip Slides: Similar to tap back, except do not touch the saddle with your butt. Keep your arms and torso long with your chest up and open.
Crunches: Standing or seated with hands in position 1. Engage your core and crunch. Squeeze at the bottom and keep your chest open with your shoulders wide.
Reverse Jumps: Standing in position 3, engage your core and move your hips back until you are sitting in the seat. Return to the standing position and repeat to complete a reverse jump!
