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Daylight Savings, the sun’s out later, birds chirping in the morning. You know what that means? Spring is near, and now’s the time to kick it into gear! Use this playlist this March to start getting that bod in shape for the warmer months.
• 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: Catch the beat in 3 with the right foot. At the drop, start presses up and down.
Song 2: Pick up your pace a touch. At the beat, start tap backs 16x, followed by doubles 8x. Then, switch back to single tapbacks and push ups 16x. Ride in 3 normally until beat drops again, start push ups 8x, crunches 8x. Then, switch to push ups 4x, crunches 4x, and repeat that sequence again. Afterward, single tap backs with push ups again 16x, then doubles with push ups 8x. Finally, single tap backs only to the end!
Song 3: Slow down your pace by adding in turns of resistance until you feel like you’re pushing against something. Stay riding up with hands in three. `You will be adding resistance gradually throughout this song.
At the first chorus, sit down (25 seconds). Add more resistance, stand up back into 3. Second chorus, sit down (30 seconds). For the last 45 seconds, push your pace to the end!
Song 4: Take off two turns of that added resistance, let legs roll out to the beat seated with hands in two. We’re doing jumps in a pyramid! Start with 8 of 2 counts each, then 4 of 4 counts each. (Series of crunches and obliques.) At drop, pop into 3 and ride it out, then finish with sequence of 2 counts and 4 count jumps.
Song 5: No runs, no pushes, just a thick a$$ hill for you to beast out to. Add in resistance frequently. This one should burn! At 2:30, lift right arm for 16 counts, switch to left. Do the same for 8 counts each arm, then do four counts each. Repeat! Then 2 counts eight times each arm. And finally, singles to the end of the song!
Song 6: Reduce that resistance until you can catch this pace and stay up in 3. At drop, tap it back 8x! Follow that with doubles 4x. Repeat that same sequence at each drop.
Song 7: Add in resistance and jog on the hill. Just sway to this song.
Song 8: Start seated. At drop, pop into 3 and run it out. For advanced riders, at second drop, start slow presses.
Song 9: Add in resistance and sit down. Roll your shoulders back, tuck your bum, and grab your weights. Start slow bicep curls.
Song 10:Ride it out in three. This song is yours and yours alone. Do whatever feels right for your body.
Song 11: This is going to be quick, but it isn’t going to be easy. stay seated for the full song. at the drop, kick into overload and sprint hard. you’re gonna do it again too. at next drop, sprint!
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!
