Ariana Grande Spin Workout!!!

Do you ever just wake up groggy and need some Ariana in your life? Maybe you fix this by blasting her music in the car, or you watch her documentary (LIFE-CHANGING) on Netflix. God, I love her. Consider this workout as my tribute to an amazing artist and an amazing woman. The playlist features everything from Ariana, Selena Gomez, Destiny's Child, Nick Jonas and Normani. Let your inner Ariana shine and let's have a fun workout!

Picture from the Ariana Grande meme (lmao)

Playlist: Ariana Spin by Katie Lothrop (Me!)

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Please note each part is the song, the BPM and the length of the song for your reference!

Side to Side - 3:14 - 150 BPM

1 min: Sitting Flat Road. 95 RPM.

1 min: Add 3 gears. 95 RPM.

30 sec: Standing Climb. Add 2 gears. RPM 75.

Rest of song: Sitting Climb. Drop 1 gear. RPM 85+.

Bootilicious - 3:30 - 103 BPM

1 min: Standing Climb. Add 1 gear. RPM 70+.

6 sets of 5 second jumps

1 min: Sitting Climb. Add 1 gear. RPM 75+.

Me & the Rhythm - 3:33 - 106 bpm

1 min: Sitting Climb. Drop 2 gears. RPM 85+. Increase to 90 RPM

1 min: Standing Climb. RPM 70+.

1 min: Sitting Recovery. Drop 2 gears. RPm 75+.

30 secs: Flat Road Recovery. 85+ RPM.

Motivation - 3:15 - 171 bpm

1 min: Sitting Climb. Add 3 gears. RPM 90+.

1 min: Increase RPM by 5.

1 min: Add 2 gears. Standing Climb. RPM 70+.

Slumber Party - 3:30 - 135 bpm

1 min: Sitting Climb. Add 2 gears. RPM 70+.

1 min: Standing Climb. RPM 65+.

Rest of song: Sitting Climb. Hold 75+ RPM.

All in My Head - 3:30 - 95 bpm

1min: Sitting Recovery. Drop 3 gears. RPM 75.

30secs: Standing Recovery. RPM 70.

Rest of song: Sitting Flat Road Recovery. RPM 85+. Get some water and relax!

Body Say - 3:15 - 87

1 min: Sitting Climb. Add 4 gears. RPM 87.

1 min: Sitting Climb. Add 1 gear. RPM 87.

1 min: Keep RPM and if you can, add 1 gear.

I got you - 3:12 - 98 bpm

1 min: Drop 2 gears. Bring RPM to 95.

1 min: Increase to 98 RPM. Drop 1 gear.

1 min: Add 1 gear and hold resistance.

Sola - 3:15 - 88 bpm

1 min: Standing Climb. Add 2 gears. RPM 75.

1 min: Sitting Climb. Add 1 gear. RPM 85.

1 min: Standing Climb. Add 1 gear. RPM 80+.

Truth hurts - 2:53 - 158 bpm

1 min: Sitting Climb. Drop 2 gears. RPM 90.

1 min: Increase RPM by 5-10.

6x5 second jumps

Just Fine - 4:00 - 123 bpm

2 min: Drop back to Flat Road. Add 2 gears every 30 seconds. RPM 80+.

2 min: Add 1 gear every minute. RPM 70+

No Broken Hearts - 4:00 - 122 bpm

2 min: Drop 1 gear every minute. RPM 70+.

2 min: Drop 2 gears every 30 seconds. RPM 85+.

shut up - 2:38 - 128 bpm

1 min: Standing Flat. Add 3 gears. RPM 70+.

2 min: Sitting Flat Road Recovery. RPM 85+.

Stretching ~ 18 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing calf stretch off the bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

1 min: Standing Downward Dog

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Standing Glute Stretch, 1 min each side (or Pigeon Pose)

2 min: Hurdler Hamstring stretch, 1 min each side

1 min: Frog Pose stretch

1 min: Butterfly Pose

2 min: Forward Fold, 1 min each side