Staying Sane + Solo Spin
Hiiiiiii 😀 How are you? Hope you’re having a lovely day.
My to-do list is expanding at an exponential rate! Opening a business is no joke.
Despite the craziness, and in an effort to keep my sanity, I took Bella for a long walk/jog:
(she looks so teeny and funny with her new haircut!
made a lil stop at my favorite store
and ate some seriously delicious food.
An amazing green apple, fennel and onion salad, topped with garlic gold and Trader Joe’s balsamic vinaigrette
+ a pizza made with crumbly flatbread dough (I froze last weekend), marinara, Daiya and kalamata olives.
Hit. the. spot.
I also made this little solo spin workout for you guys. It’s a great choice for a winter workout since many of us are taking our workouts inside, a fun way to switch things up, and an excellent low-impact option.
Tips:
-Please check with a doc before making any fitness changes, and don’t attempt this workout unless you’ve taken a couple of spin classes and know your bike set-up, proper form, and resistance levels
–Resistance: Level 5 is so that you feel like you’re biking down the road, level 7 is challenging, 8: very challenging, 9: your hardest level, and 10: your pedals stop. Make sure you can make smooth circles with your pedals, knees straight ahead, push down with your heels (instead of your toes), upper body relaxed.
-The playlist is just a suggestion, so feel free to use your own tunes 😀
-Have fuuuuuuun 😀
Solo Spin #3:
| 1. “What Part of Forever” Cee Lo Green | Level 5- Warm up | Use this song to take some nice deep breaths, a quick easy pace, and focus on the awesome ride you’re going to have 🙂 |
| 2. “Hey Baby” Pitbull | Easy running- Level 6- enough to support your body weight | Stand one minute, sit 30 seconds- get your legs warmed up |
| 3. “Stereo Love” Edward Maya and Vika Jigulina | Seated climb- Level 6-8 | Have a seat- bring the resistance to level 6. Start your climb- every time you hear the tango part of the music, add some resistance. End the song at level 8 |
| 4.”Dog Days are Over” Florence + the Machine | Standing climb and tempo surge- Level 8 | Stand up for this song—keep the resistance at 8. Steady pace, speed up a little (not a sprint, but a tempo surge every chorus) |
| 5. “Bring Night” Sia | Seated sprint- Level 5 | Have a seat and bring the resistance down to level 5- easy enough that you can pedal quickly but enough resistance to feel it. Keep a quick pace during the verses and SPRINT during the chorus |
| 6. “Fly” Nicki Minaj and Rihanna | Standing climb and hover- Level 7 to 9 | Stand up on a level 6 and for the first minute, bring your resistance up to a level 9. During each chorus, keep your upper body entirely still- no bouncing. |
| 7.”She Ain’t Got” LeToya | Jumps- Level 6 | Bring the resistance down to a level 6 and do some easy jumps (8 counts up, 8 counts down, 4 counts up, 4 down, etc) to get your heart rate down a little and shake your legs out |
| 8. “Did it Again” Shakira | Tempo run- Level 7/8 | Increase the resistance to level 7 and stand- focus on keeping the beat of the music for the entire song. If it’s easy to keep the beat, add more in. Make it challenging. |
| 9. “Fuego” Bond | Climb with tempo- Level 8-9 | Last chance for glory! Have a seat and bring your resistance up every 30 seconds. When you can’t take it anymore, stand and add more resistance. End the song standing at a very heavy climb |
| 10. “Grenade” Bruno Mars | Cool down- Level 5 | Bring your pace down, take some nice deep breaths, on the bike and off the bike stretches |
Hope you enjoy the workout! Let me know if you try it 🙂
Enjoy the rest of your day <3
Gina
65 Comments
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Thanks again for another solo spin workout! I use these all the time because I often can’t make it to the scheduled classes. And a solo spin class beats the treadmill (in my opinion) any day!
right there with ya on that 🙂
Thanks for this! I’ve never taken a spin class so this seems like an awesome preview.
That salad looks great — if I have everything I need in my fridge, I will definitely make it tonight.
Awesome!! My dad got me a spin bike for my home gym, for Christmas. Definitely needed ideas for doing a spin workout on my own, Thank You so much 😀
I’d much rather spin than do another workout on the treadmill!
this is so great! thank you for sharing, i will definitely have to give this one a spin ;-).
Oooh Gina I’ve been looking for a solo spin list, thanks!
Bella looks so cute 🙂
Oh this is great!! The spin classes at my gym fill up SO QUICKLY- you have to be there 45 min before class just to get a bike! Love that this has a playlist too 🙂
I heart spin workouts !!!! 😀 😀 ThanksG
get it girll! You are a savvy business owner!
Loved that you gave a solo spin workout!
NICE workouplaylist! I am teaching my spin class tomorrow and “hey baby” is on there!
oh la la, I love the solo spin and playlist, thank you!
GINA!! You should totally make that into a podcast!! Your videos are so great already and this would be great to have on the pod to take the the gym!! You are a very motivating girl and could totally coach us through this game plan!
girl i would LOVE to- just need to figure out how to do it!
It’s quite easy– i made some Spanish ones for my classes a few years ago. If you have a PC, you can download the program audacity for free and record…when I did it I googled a how to and it really wasn’t that bad. I’m only suggesting because I think it’s a great idea and I love your workout ideas 🙂
thanks girl! i’ll play around with it 🙂
Yahoooo!!!!! Rachel from The Rachel Wilkerson’s Blog did one a while back called Face Down Ass Up that was pretty good!
That looks like a great spin workout! I always love to try new workouts so I don’t get bored!
SPINNING IS MY FAVORITE! When I was pregnant with my second child (i got pretty huge because he was a 9.5 lber) that I couldnt fit between the bikes at our gym anymore!!!! The whole class thought it was funny but I came home determined to keep my spinning stress relief up and purchased my own spin bike! Best purchase I have ever made! My spin shoes just clip right in and I go go go for as long as the kids nap 🙂 one of the only things that really dont hurt my knees <3
Bella is too cute and teeny! I want to hug her! Awesome song choices, by the way! 😀
Ok, is no one else dying to know what the business is??? Or did I miss it?
it’s fitness-related. that’s all i’m gonna say for now 🙂
Awesome! Love the solo spin routine – can’t wait to try it out 🙂
I’ve never done spinning, so I probably won’t give this one a try, but it did remind me to tell you that I did your interval walk/job treadmill workout last week 🙂 And I love Dogs Days are Over – it’s my current running jam!
I seriously love this! I spin 3 or 4 times a week but sometimes I get SO annoyed with an instructor that I just want to do my own thing! This workout is the perfect option when one of those situations come my way. Thank you!!!
That looks grueling without even attempting it..I must try it 😀 Salad looks ah-mah-zing.
Love the workout…complete with the music youre spinning to…so clever and fun! 🙂
Glad that you got a little doggie walk/jog in and spent some time with the #1 pooch in your house. I am sure your house feels a little empty today. Have been wishing you good vibes during the transition.
Cost Plus. That store is deadly. As in, I want to buy buy buy things I didnt even know I wanted, needed, or existed! hah! 🙂
yeah it’s definitely a little empty today, but i’m so happy she’s settling in well. thanks for the good vibes!
Excellent playlist for the spin workout! If I had access to a bike ,I would do the workout 😉
ill definitely have to keep this in mind if i cant get into a spin class, such as today, it was full by the time i got there 🙁 stupid traffic.
i wish there was some better grocery shopping centers here, makes me almost want to move to a bigger city, expect the fact that theres more people… hmm
Im not a big spin pro, I have taken a class or two before and I liked it! I really should take another class again sometime! Great playlist ; )
I’m so excited about this workout! I <3 <3 <3 spinning classes, they're what got me so excited about getting back into the gym in the first place 🙂
Thanks lady! I'll let you know as soon as I try it out!
sweet- looking forward to hearing your feedback!
Bella is so cute 🙂
Thanks for the spin workout….such a great idea!
Aaaw Belly is so fragile! She’s a little snuggler! I’ve never done spinning; currently doing kettle bell workouts, waking dogs, shakin it up a little bit.
I had a leisure shopping and eating day as well- aren’t those nice? 🙂
I had to half this work out…. 🙁
Ah, thank you for this website… I’m trying to get myself more into spin and back into my love, bikram yoga, now that one too many injuries seems to be causing an inevitable breakup between me and running (I’m kind of bummed, but trying to move on with another lovelier (and gentler on my joints!) sport.;)
Have a good night!
-Joelle (the pancake girl)
I. love. spinning. It is my FUEL and makes me feel like supawomannnn! Slash I canNOT wait to try this playlist out, I lurve:)
Bella is seriously too cute
aaaand you just made my cycle prep VERY easy for teaching class this week! 🙂 I actually use a lot of those songs in some of my spin playlists already so I don’t even have to buy new songs!
awesome i was hoping it would help out some spin teachers 🙂
the solo spin sounds so fun…i have a friend who’s a spin teacher and she coordinates classes to movies! kinda fun, right?
that’s an amazing idea!
Can’t wait to try out the solo spin!
Im a first time commenter but I just wanted to say you’ve been a huge inspiration to me for the past year and I hope you’re not too stressed out right now! I’m also excited to try the solo spin workout.
Stay calm <3
thank you sophie! <3
I could spend a small (or large) fortune at World Market! It’s my favorite! That solo spin class looks like so much fun. Some of those songs will definitely be finding their way onto my ipod! 🙂
My weak area is the bike… but always have to work on the weak spots! Will definitely try this workout, it sounds fun 🙂
I’m absolutely DYING for you to tell us what business you’re starting!
that salad looks good! i’ve never played with fennel…i’m guessing that’s raw fennel? i’ve always been curious. now i’m gonna try it. thanks! also, i’m one of your curious readers re: your bizzz!! i have an idea though!! 🙂
yup! raw fennel 🙂
cannot wait to try it!
This is awesome! I always use the bikes as a warm up or cool down – never as an actual workout themselves – so I can’t wait to give this a go! 😀
I wish there was a Whole Foods close to me. Well, maybe not… because then I would be broke 🙂
I’m soooo going to try this at my gym soon and check out all those fabulous songs! Thanks!
I am obsessed with the granade song! I totally zone out and work a ton harder when it comes on during my run!
i love that song too!
Awesome workout! Can you believe my gym doesn’t offer spin class!!! So I was in dire need of a workout 🙂
What is the recipe for the crumbly flatbread pizza dough? Looks yummy fashionista 🙂
What is the recipe for the crumbly flatbread pizza dough? Looks yummy fitnessista 🙂
it’s in the canyon rance nourish cookbook- i used gluten-free flour and oat flour instead of the other flours