Welcome to this week’s playlist! Ready to add a little flavor to your Monday? Check out the ride below. Remember, all choreography is just a suggestion and a way to add in a bit more fun. If 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!
• 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.
Song 1: Warm Up: Use this first song to set up your bike and get comfortable in all three positions. Roll out your shoulders and neck. Stretch your legs and back. It’s easy to get tense on the bike, so loosen up a little bit before getting started. Also, be sure to drink some water. You are going to sweat a lot, so stay hydrated. When you’re ready, ride with very light resistance to the beat to get your blood flowing.
Song 2: Opening Jog: Start in position 3, find the beat. Keep your elbows tucked in, back straight, and chest up. At drops, bounce up and down 4x, right and left 4x, then repeat.
Song 3: Hill #1: Stay in position 3 and add enough resistance so that you can march to the rhythm. At chorus, alternate two count and four count hip slides. Isolate during slow section (2:17-2:47), then pick up the beat again and start your alternating hip slides. Add resistance throughout the song, but remember to keep the pace!
Song 4: Tap Backs: Reduce resistance until you feel a “flat road” beneath you. Riding in position 3, at the drops, start single tap backs for sixteen counts. At choruses, double tap backs 8x. Sit and maintain cadence. Add in side crunches. Repeat drop and chorus.
Song 5: Jumps: Start seated, hands in position 2. At chorus, jump into standing 3rd position for one four count jump, followed by 2 two count jumps. Repeat throughout the chorus. Maintain control at the top of each jump by squeezing your core and glutes.
Song 6: Hill #2: Add heavy resistance and pedal to the slower beat. Start seated, hands in position 1. Get ready to move during this hill! At drop, side crunch right and left, followed by single count jump. Repeat 8x. Ride in position 3 and increase resistance — keep cadence! At the drop, start pushups 16x. Isolate from 2:20-3:15. At the drop, repeat crunch/jump sequence until the end of the song.
Song 7: Jog: Take off some of that resistance from the last song. Ride seated, hands in position 2. When the beat kicks in, stand up into position 2, then hinge into position 3. Follow with two presses and two pushups. Lift your right arm, then your left arm. Finally, hinge back into position 2 and repeat the entire sequence 3 more times. Each movement group is two counts. At chorus, two count jumps. At 3:05, finish song with full sequence.
Song 8: Hill #3: Add in some heavy resistance and ride to the slower beat in position 3. At the choruses, add in two count hip slides. During the verses, seated with hands in position 1, slow presses.
Song 9: Arms: Light resistance and ride to the beat. Time for some upper body work. Slow bicep curls 8x. Single bicep curls 2x each arm. On pace lat pull downs 8x. Single arm lat pull downs 4x each arm. Repeat sequence once more. During Nicki’s verse, upper cuts 16x right and left on pace with the beat . Double upper cuts 8x. Single hooks right and left 16x. On pace bicep curls 8x, followed by lat pull downs 8x, single arm lat pull downs 4x each arm. Final 20 seconds, upper cuts left and right.
Song 10: Run: Ready for some endurance riding? Start seated with hands in 2. At chorus, jump into position 3 and maintain cadence. Try to stay in position 3 for entire chorus. Close your eyes, and focus on your ride! Sit back down and maintain your pace for the final 30 seconds.
Song 11: Sprints: Stand and march in position 2. At drops, pick up your cadence and sprint it out!
Song 12: Stretch & Cooldown: Use this final song to slow your legs down. Be sure to take your time stretching out your legs, on and off the bike. Roll your shoulders and neck, wiggle your fingers and toes. And breathe.
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!