Slay the Day: Women's Hip-Hop Workout
- Katie Lothrop
- May 29, 2021
- 3 min read
Updated: Jun 6, 2021
Can I be MORE excited to debut this workout? The much requested hip-hop beat riding class is here! With this workout we're riding to the beat of our favorite female hip-hop and rap artists, and looking good as hell doing it. Let's get it!
Photo from the top of Mt. Marcy in the Adirondacks, NY
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
1st Warmup Hill Climb ~
Kiss me more - 95 bpm - 3:28
1 min: Sitting Climb. Add 2 gears. RPM 95.
1 min: Sitting Climb. Add 2 gears. RPM 85-90.
1 min: Standing Climb. Add 1 gear. RPM 75. Option to hover climb.
1 min: Sitting Climb. Add 1 gear. RPM 85.
6 sets of 5 second jumps (5 seconds up, 5 seconds down)
Up - 90 bpm - 2:36
1 min: Standing Climb. Add 1 gear. RPM 75.
1 min: Sitting Climb. Drop 3 gears. RPM 85-90.
34+35 - 88 bpm - 2:53
1 min: Sitting Recovery. Drop 2 gears. RPM 88.
1 min: Standing Climb. Add 2 gears. RPM 75-80.
5 sets of 5 second jumps
7/11 - 68 bpm and 3:30
1 min: Sitting Climb. Add 1 gear. RPM 75.
1 min: Standing Climb. Add 2 gears. RPM 68+.
1 min: Sitting Climb. Add 2 gears. RPM 68+.
45 second: Sitting Recovery. Flat Road. RPM 75+.
Body - 95 bpm - 2:51
1 min: Sitting Climb. Add 3 gears. RPM 95.
8 sets of 3 second jumps
1 min: Sitting Climb. Add 1 gear. RPM 90-95.
50 seconds: Standing Climb. Add 2 gears. RPM 70+
God is a woman - 73 bpm - 3:17
1 min: Sitting Climb. Drop 3 gears. RPM 73.
30 sec: Standing Recovery. RPM 73.
Rest of song: Sitting Flat Road Recovery. RPM 73+
Formation - 61 bpm - 3:26
30 secs: Sitting Climb. Add 4 gears. RPM 95.
HIIT ITERVALS:
3 sets of 30 seconds on, 30 seconds off. Add 3 gears.
WAP - 133 or 65 bpm - 3:07
1 min: Sitting Climb. Drop 3 gears. RPM 70+.
1 min: Standing Climb. Add 3 gears. RPM 65.
Rest of song: Sitting Recovery. Drop 4 gears. RPM 65.
Hold up - 73 bpm - 3:41
1:30 min: Sitting Climb. Add 1 gear. RPM 73.
1 min: Standing Climb. Add 1 gear. RPM 73.
1 min: Sitting Climb. RPM 73.
Best Friend - 94 bpm - 2:35
1 min: Standing Climb. Add 1 gear. RPM 70+.
Rest of song: Sitting Flat Road Recovery. Drop 3 gears. RPM 94.
Buss it - 110 - 3:07
1 min: Standing Climb. Add 4 gears. RPM 65-70.
1 min: Sitting Climb. Drop 2 gears. RPM 95-100.
5 sets of 3 second jumps
Rest of song: Sitting Climb. Drop 2 gears. RPM 95-100.
Vitamins - 100 bpm - 2:20
1 min: Standing Climb. Add 3 gears. RPM 65.
Rest of song: Sitting Sprint. RPM 100-110.
Roaring 20s - 83 bpm - 2:10
30 secs: Sitting climb. Add 4 gears. and get ready to sprint. RPM 85+.
1 min: Sitting enduro sprint. Add 2 gears. RPM 95.
30 secs: Sitting Flat Road Recovery. RPM 83.
MY POWER - 64 bpm - 4:19 - Last hill!
1 min: Sitting Climb. Add 3 gears. RPM 95.
1 min: Standing Climb. Add 2 gears. RPM 70+.
1 min: Sitting Climb. Add 2 gears. RPM 70.
1 min: Standing Climb. Add 2 gears. RPM 65.
Bart Simpson - 77 bpm- 3:34
1 min: Sitting Climb. Drop 3 gears. RPM 77.
1 min: Standing Recovery. Drop 1 gear. RPM 77.
Rest of song: Sitting Flat Road. RPM 80+.
Stretching ~ 19 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: Runner's Lunge, 1 min each side
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
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