Weekly Indoor Cycling Class Profile #3: Movie Ride

Hey-hey my wonderful readers! Hi from San Diego, CA :)

It’s that time of week again – for all of you, indoor cycling and Spinning® instructors out there – I’m sharing one of my rides’ profile today as part of my new post series – Weekly Indoor Cycling Class Profile and Playlist.

Today we’re riding to the movies!

I taught this ride a while ago and my class absolutely loved it. I had them guess the movies the songs were from and we had a lot of fun!

If you are not a fitness instructor, feel free to grab the playlist below and use it for your next workout.

indoor cycling class profile

Road Trip to the Movies
Indoor Cycling Class Profile and Playlist

Here’s what the whole playlist looked like:

The class profile consists of 3 recurring elements: Standing Flat/Running – Speed/Cadence Drills – Climb.

This sequence gets repeated with slight alternations right after the warm-up and into cool down. I didn’t specify any routine for the warm-up and cool down in this profile – just feel free to do what you normally do or go by the music, or – swap with your own favorite movie soundtracks!

Here we go:

1. Intro: “20th Century Fox Fanfare and Cinemascope Extension” – Just for fun I played this at the very beginning of the ride to give my students a feeling that a movie is starting.
2. Warmup, 3:18: “I Will Survive (From “Priscilla, Queen of the Desert”)”, Blue Track Band – choose your warmup routine.
3. Standing Flat, 3:36: “Summer Nights”, John Travolta & Olivia Newton-John (Grease (Soundtrack from the Motion Picture) – alternate seated/standing flat. Stand up, hand position 2 at 0:23, 1:05, 1:44 and 2:24
4. Speed Drills/Seated Flat, 2:31: “Any Way You Want It”, Mary J. Blige, Constantine Maroulis & Julianne Hough (Rock of Ages) – find base cadence in the beginning of the song, accelerate by 5 RPM at 0:35, 1:23, 2:04 returning to base cadence after each one.
5. Seated Climb, 3:50: “Peter Gunn Theme”, The Blues Brothers (The Blues Brothers) – add enough resistance to simulate the base of the hill in the beginning of the song, take additional adds at 1:00, 2:00 and 3:00.
6. Running with Resistance, 3:53: “Eye of the Tiger (From “Rocky III”)” – dial resistance down a bit, get out of the saddle to run at 0:05, 1:24, 2:04 and 2:49, returning to the saddle for seated climb between the runs.
7. Speed Drills/Seated Flat, 4:50: “Voulez Vous”, The New Musical Cast (Mama Mia!) – find base cadence in the beginning of the song, accelerate by 10 RPM at 0:52, 2:12, 2:54 and 4:15 returning to base cadence after each one.
8. Seated Climb, 4:24: “American Woman (From “American Beauty”)”, Blue Track Band – add resistance at 0:34, 1:19, 2:04, 2:32 and 3:28.
9. Standing Flat Intervals, 3:50: “Power Of Love (Back To The Future)”, The Hollywood Band – return to seated flat, transition to standing flat at 0:57, 1:40, 3:02 returning to the saddle after each one.

10. Speed Drills, 2:21: “Miserlou (Main Title Theme from “Pulp Fiction”, Msmd – find base cadence in the beginning of the song, accelerate by 10 RPM at 0:47, 1:10 and 2:04 returning to base cadence after each interval.
11. Seated/Standing Climb,3:19: “Long Black Road”, Electric Light Orchestra (American Hustle) – Add resistance to simulate the base of the hill and transition to standing climb at 0:35, continue adding resistance and getting out of the saddle at 1:11, 1:45 and 2:33 returning back to the saddle after each one.
12. Running with Resistance, 2:23: “Juke Box Hero / I Love Rock ‘n’ Roll”, Diego Boneta, Alec Baldwin, Russell Brand & Julianne Hough (Rock of Ages) – dial resistance down a bit, get out of the saddle to run at 0:31, 1:30, and 1:52, returning to the saddle for seated climb between the runs.
13. Speed Drills, 4:00: “A Little Party Never Killed Nobody (All We Got)”, Fergie, Q-Tip & GoonRock (The Great Gatsby) – find base cadence in the beginning of the song, accelerate by 10 RPM at 0:23, 1:14 and 3:05 returning to base cadence after each interval.
14. Cool Down, 2:53: “Rocky – Gonna Fly Now (Vocal)”, The City of Prague Philharmonic – choose your cool down routine.
15. Stretching off the bike, 4:46: “Skyfall”, Adele

And that’s that. The profile above is a very brief description of what an instructor would need to do and say while teaching it, but you get the idea :)

I hope you enjoy it and give it a try in one of your classes or workouts.

Back to the pool now :)

Ride on!

Lena

DISCLAIMER:
Please note that while I make every effort to capture and present the class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching an indoor cycling class. No statement is made to the suitability or otherwise of the profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program. The class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.

Single Serving Sweet Potato Casserole Recipe and Tasty Tuesday Linkup Party

sweet potato casserole

Hey guys! Happy Tuesday! Happy Tasty Tuesday! Did you think there will be no Tasty Tuesday linkup this week because I’m travelling? Did ya? It’s happening! And here’s what it is: Every Tuesday I post a recipe, a collection of recipes, a restaurant review or anything related to food. There is then a linkup at […]

Continue reading...

ICI/PRO Indoor Cycling Instructor Challenge

indoor cycling instructor challenge

Hi guys! Special announcement today! Well, actually I got two announcements – one really special, and one a little less special I’ll start with BIG news. Remember my interview with John for the ICI/PRO Podcast? While we were talking I mentioned how my fitness journey started – with a personal 30 Days Active challenge. After […]

Continue reading...

Weekly Indoor Cycling Playlist and Class Profile #2

indoor cycling playlist and class profile

So it’s going to be a weekly thing now, as you guys probably figured from the post title There won’t be a day of the week assigned for posting my weekly indoor cycling playlist and class profile for now – sometimes it will be part of the Workout Wednesday (like today), other times I might […]

Continue reading...

Whole30 Final Recap – Results and “Now What?”

whole30 final recap

Hey guys! So today is Day 30 of my Whole30! I did it!!! I feel pretty awesome and proud of myself Since today is Tasty Tuesday I decided to summarize my experience with Whole30 as it all does start with food indeed. But first, let me remind you what Tasty Tuesday is Every Tuesday I […]

Continue reading...

New Indoor Cycling Class Profile and Playlist, and Weekly Exercise Recap

exercise

So, my boys and girls. The Hump Day has come quickly this week and pretty much unexpectedly But hey, welcome, Hump Day! I’m not complaining at all  As usual, I’m recapping my week’s exercise routine today as part of the Workout Wednesday. I’ll do the highlights this time, and talk more about my latest indoor cycling […]

Continue reading...

Sweet Potato-Squash Soup Recipe

squash soup

Hey my foodies! Happy Tasty Tuesday! Are you ready for some tasty recipes? Me too! Every Tuesday I post a recipe, a collection of recipes, a restaurant review or anything related to food. There is then a linkup at the end of the post where you can add links to your food-related blog posts! The […]

Continue reading...

Whole30 Days 11-20 Recap – What It Really Feels Like

whole30 days 11-20

Hey-hey! Happy Sunday, guys! Having a good weekend so far? It’s time for my Whole30 Days 11-20 Recap. This time, instead of showing you just what I ate day-by-day, I wanted to share more of how I felt during my Whole30 Days 11-20. And some things I ate, too Here we go!

Continue reading...

FlipBelt Review

flipbelt

Hey guys! Since this week started off so awesomely amazing and threw all my blogging schedule off, this is not your usual Workout Wednesday post, BUT – it is fitness related. Gonna drop some knowledge on you today Have you ever experienced the dilemma before going for a run/grocery shopping/picking up the kids/to the gym […]

Continue reading...

Interview for ICI/PRO Podcast and Other Awesomeness

ICI/PRO

Hey-hey! Happy Tuesday, you guys! Is your week off to a good start? Mine is pretty darn awesome so far. Today we’re interrupting out regular broadcasting for some breaking news

Continue reading...

Whole30 Days 1-10 Recap: Program Friendly Meal Ideas

whole30 days 1-10

So I am 1/3 of the way through – done with my Whole30 Days 1-10. In case you missed the beginning – after some thinking I decided to try this program with my buddy over in the Netherlands – Yuliya. Ok, now that you have all the links, go ahead and read – I’ll wait […]

Continue reading...

Running with C25K is Back – Workout Wednesday: Weekly Recap

running with C25K

Hey-hey guys! Happy Hump Day to ya. How is your week going so far? Off to a good start? I’m back here today as usual with my weekly exercise recap. The highlight this time – I’m back to running with C25K! Here’s a day-by-day recap.

Continue reading...

Curried Chicken and Vegetables Recipe and Tasty Tuesday Linkup

curried chicken and vegetables

Hey-hey, my foodies! It’s time to talk about tasty stuff on this Tasty Tuesday Every Tuesday I post a recipe, a collection of recipes, a restaurant review or anything related to food. There is then a linkup at the end of the post where you can add links to your food-related blog posts! The linkup […]

Continue reading...

Weekly Workouts Recap: Walking and Yoga

weekly workouts

Hey-hey, it’s Hump Day! As promised, I continue posting my weekly workouts recap on Wednesdays for you guys, even though my 30 Days Active Challenge is over. I had a pretty crappy week as far as activity goes. It’s been a while since I ran! I just wish there were 48 hours in a day […]

Continue reading...

Turkey-Ginger Breakfast Patties Recipe – Whole30 and Paleo Friendly

breakfast patties

Hey, my foodies! How is your week going so far? Hope you didn’t have too bad of a Monday Well, you know what day it is, right?  Yep, Tasty Tuesday!   Every Tuesday I post a recipe, a collection of recipes, a restaurant review or anything related to food. There is then a linkup at […]

Continue reading...

So…Whole30 Gets a….YES!

whole30

After careful consideration, my Whole30 Challenge is a go! Won’t go into much detail as to why – I guess there’s both pro and con opinions out there – and plenty of both, too. I just feel it’s the right thing for me to do at this point in my health journey. I’m missing something. […]

Continue reading...

5 Things You Can Do to Help New Students in Indoor Cycling Class

new students in indoor cycling

Hey guys! The latest post I wrote with tips for new indoor cycling / Spinning® instructors totally exploded my blog stats. Thank you so much to everyone who came over to read it, comment on it, share it and I hope you found it helpful. I thought I’d talk about indoor cycling / Spinning® tricks […]

Continue reading...

So…Whole30

whole30

Last night half of me was thinking about Whole30. Why just half? Well, because there are 2 halves to everything – including me Don’t mind me…Back to the Whole30. You know I’m pro real food and really not that much into restrictions. I believe in moderation and common sense when it comes to choosing what […]

Continue reading...

30 Days Active Challenge – Final Week Recap

30 days active

So, the 30 Days Active Challenge is over, guys. It’s been quite a few weeks for me. If you think about it – the past few weeks were a demonstration of what life is all about when you’re trying to stay healthy – circumstances getting in the way of your workouts, birthdays and celebrations messing […]

Continue reading...