Your Favorite Movie-themed Spin Workout !

Omg I'm so excited to share this workout. I made a playlist of all the best movies (think Grease, Pirates of the Caribbean, Toy Story and so much more) and then wrote a spin playlist to match the energy of the BEST movie songs and soundtracks! Let's get it moving and go listen to our favorite movies!!!

Playlist: MOVIE SPIN Playlist by Katie Lothrop

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

Warm-Up ~ 8 mins

20 secs: Sitting Flat Road. 90 RPM. 20th Century Fox

1 min: Add 2 gears. Sitting Climb. 115 RPM. (Toy Story - 116 BPM)

1 min: Add 1 gear. Sitting Climb. 115 RPM.

1 min: Standing climb. Add 2 gears. RPM 75. (I like to move it - 127/65 BPM)

1 min: Sitting Climb. Add 2 gears. RPM 75. (Hands in the air at 1 min)

1 min: Standing Climb. Add 1 gear. RPM 65.

40 secs: 8 sets of 5 second jumps

1 min: Sitting Climb. Drop 2 gears. RPM 70-75. (Pirates - 71 BPM)

30 secs: Standing Climb. Add 2 gears. RPM 70-75.

1 min: Sitting Flat Road Recovery. RPM 80+. (You're the one that I want - 107 BPM)

Hill Climb 1 ~ 9 mins

90 secs: Every 30 seconds add 1 gear. RPM 90-100.

1 min: Standing Climb. Add 2 gears. RPM 70. (Gonna Fly Now - 95 BPM)

1 min: Sitting Climb. Drop 1 gear. RPM 85-95.

50 secs: Standing Climb. Add 2 gears. RPM 70.

20 secs: first verse Standing Climb. 65 RPM. (Eye of the Tiger - 130/65 BPM)

20 secs: second verse Sitting climb. Add 1 gear. 65 RPM.

40 secs: Cue on Rising Up - Standing Climb! Add 1 gear. 65 RPM.

20 secs: Add 1 gear. Standing Climb. RPM 65.

1 min: Sitting Climb. Drop 1 gear. RPM 65.

1 min: Standing Climb. Add 1 gear. RPM 65.

~1 min: Sitting Climb. Add 1 gear. RPM 65.

Hill Climb 2 ~ 11 mins

1 min: Sitting Flat Road Recovery. RPM 80+. (Any way you want it - 130/70 BPM)

1 min: Standing Climb. Add 4 gears. RPM 70.

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

20 secs: Standing Climb. RPM 70.

1 min: Sitting Climb. RPM 70. (Hamilton - 130/70 BPM - 3:56)

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

1 min: Sitting Climb. Add 1 gear. RPM 70.

1 min: Standing Climb. RPM 70.

1 min: Sitting Climb. Drop 2 gears. RPM 70+. (Summer nights - 130/70 BPM - 3:36)

1 min: Standing Recovery. Drop 2 gears. RPM 70-75.

1.5 mins: Sitting Flat Road. RPM 80+.

Hill Climb 3 ~ 9 mins

1 min: Sitting Climb. Add 2 gears. RPM 95+. (Another day of Sun - 127/65 BPM - 3:48)

1 min: Add 2 gears. Standing Climb. RPM 65-75.

8 sets of jumps to the chorus flute at 2:20

1 min: Sitting Climb. Drop 1 gear. RPM 85-95.

1 min: Sitting Flat Road Recovery. RPM 85. (Hakuna Matata - 85 BPM - 3:30)

1 min: At ~Hakuna Matata ~ Standing Climb. Add 4 gears. RPM 75.

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

30 secs: Standing Climb. Add 1 gear. RPM 75.

1.5 min: Sitting Climb. Drop 1 gear. RPM 95. (Story of tonight - 95 BPM - 1:30)

Hill Climb #3 ~ 8 mins

1 min: Sitting Flat Road. Add 2 gears. RPM 90-100. (We go together - 100 BPM - 3:00)

1 min: Add 2 gears. RPM 90-100.

1 min: Standing Climb. Add 1 gear. RPM 65-75.

1 min: Standing Climb. Add 1 gear. RPM 60-70. (My shot - 90 BPM - 5:33)

1 min: Sitting Climb. Drop 3 gears. RPM 90.

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

2 min: Sitting Climb. Drop 2 gears. RPM 90. Sing along!

Last Hills/Intervals ~ 5 mins

1 min: Sitting Flat Road. RPM 80+. (Greased Lightning - 130/65 BPM - 3:14)

1 min: Add 4 to start, then add 2 more gears. Standing Climb. RPM 65.

3 sets of intervals 30 s on , 30 s off - (Miserlou - 85 RPM - 2:17) - working at 85% of your capacity. RPM 85.

1 min: Sitting Flat Road Recovery - (A little party - 130/65 BPM - 4:00 slow start) slow start

Stretching ~ 15 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 Quad Stretch, 1 min each side

2 min: Standing Glute Stretch, 1 min each side

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Hurdler Hamstring stretch, 1 min each side

1 min: Frog Pose stretch

2 min: Forward Fold, 1 min each side