SPINNING: THE HIP-HOP HARDCORE VERSION

Bankman1989

I talk ALOT about my spin classes but today I wanted to at least get more detailed into the full-body workouts that the classes entail.

SQUATS: We do a lot of climbing so sitting down and saying the seat hurts your BUTT is irrelevant..lol. We perform squats ON THE BIKE (in fact nearly half the class is dedicated to this. Squatting on the bike is an awkward BUT EFFECTIVE position. Imagine being on a spin bike and your chest is near the handle bars and your body is in a squatting position..and your still spinning. The PAIN is excruciating however it's a great way to develop leg muscles.

PUSH-UPS: The push ups are while sitting. We do so many because they aren't actual push-ups. Let's face it we don't do push ups on a regular basis so this is the next best thing. Each class has about 350-500 push-ups. We are in the sit down position and we bring our chest down to the handle bars and full extention ending with squeezing your arms and squeezing your chest. I do 25-50 at a time depending on my mood..lol. I try to do them mostly after a climb or squats.

We also do the standard spin moves working on your hamstrings, core, calves and quads as well.

Here is a sample of my class which last 60-65 minutes. I teach Monday - Saturday (530 am and 6pm M,W,F) and Tuesday Thursday 6pm. I also teach Saturdays at 8:30am.

Move POSITION SONG
1) Warm up and stretching. Go to position 4 TWO right turns. - Say a little prayer

2) Climb 4 and 6and 7 Push ups and Squats. - LOVE SONG

3) Push ups and 2nd hill clim Climb 4 and 6. - This love

4) Push ups and sprints. - Party Anthem

5) SQUATS -during chorus and position 4 Sexy and I know it

6) SUPER CLIMB W/ SPRINTS - Stick with you.

7) CLIMB, PUSH UPS and SQUATS - EGO remix

8) 4, 5 finish with 60 second SQUATS - It's my Life/Confessions

9) PUSH-UPS - SPRINTS Bad Romance

10) Position 4 and Squats - Crusin

11) CLIMB and SQUATS - Yesterday Beattles

12) Pushups, semi cool down - Darkest b/4 the dawn

13) Sprints climbs, squats, push-ups and FINAL SPRINTS Bohemian Rhapsody

Cool down and stretching

Total ride time 60 mins.
Squats approx 20- 26-30 mins.
300-350-400-up to 500 sitted push-ups.

***Position 4 is a standing position. Position 6 is Standing up and leaning upper turso over handle bars. Position 7 is SQUAT position. Position 5 is sitting on bike.

I am going to take pics and a video soon to post the positions and show how effective the classes are. They are at 3801 Kirby #210, Houston, TX (off 59 and Kirby).

- Ced