Spotify (Lights & Music)
Man, I am exhausted. This week has been such a whirlwind! In case you missed it this week, I am moving to NYC ASAP LOLZ! Thank you all so much for the support, it means a lot to hear all of those things, especially when you have parents who think you are about to leave your career to work at a Planet Fitness. As a great philosopher once said:
Sorry for the lack of music last week, but here are two playlists to make up for it!
I did a regular class this morning, which is the first playlist – and then a Woodstock themed class yesterday and this afternoon. Full class yesterday, smaller classes today, but I don’t blame them – it was 75 and sunny out today – I wanted to frolic outside all day! I focused a lot this week on resistance loading and unloading. I tried my best to explain it in an un-confusing manner below, but I am spent. A lot of raves about the Woodstock playlist – use it sometime!
1. The Givers, Up Up Up (4:34): Warmup! Loving this group, although I heard Glee did this song recently. Not cool.
2. Calvin Harris, Feel So Close (Radio Edit) (3:28): I think I have overplayed this song in spin class, but it’s just too perfect. I love it. Pickups for 30 seconds when the beat drops.
3. The Bangles, Walk Like An Egyptian (Bassnectar Remix) (5:17): Used this almost a year ago and have forgotten about it since – this is a Bassnectar remix of The Bangle’s classic hit, so you know it’s going to be filled with heavy bass lines. It’s really good, and I love how Bassnectar has the vocals fade in and out. Work resistance here – put some on, take some off, repeat in different positions – I didn’t write down timing for this song, because you can just kind of hear when the phase of the song changes and move from there.
4. Lana Del Ray, Blue Jeans (RAC Remix) (3:38): Still loving this remix – thank you Lisa! We did tabata intervals here at 70% – 20 seconds on, 10 seconds off, rinse and repeat.
5. Muse, The Resistance (5:47): Thank you to Ali at whipmeinshape for this one! Start out at 70%, add resistance to 80% at 1:39 – 2:06, pick up your intensity in one position, and at 2:06 – 2:32, switch to another position with that same intensity. Take resistance back to 70%, until 3:15 – 3:42 and 3:42 – 4:09 we do the same thing – add resistance, pick up intensity and switch positions for those two pushes. Make sense? Good. 4:40 – 4:56 we sprint at 80%.
6. Cut Copy, Lights & Music (4:37): Obsessed with this song. 80% resistance until 2:01, where we drop resistance to 70% and pick up our speed until 2:35. Add resistance back up to 80%, and then drop down to 70% at 3:36 – 4:36.
7. Graffiti6, Free (4:42): Adoring this song, too. Keep the resistance up at 80%, and at 1:33 – 3:04, drop back to 70% and pick up your speed. Add resistance back to 80%, until 3:19 – 4:20 we drop down to 70% and pick up speed again.
8. Led Zeppelin, Whole Lotta Love (5:34): Keep a consistent 75% resistance until 1:25 – 3:04, where things get weird and slow. Heavy, heavy resistance (90%) for that period of time. Then drop back to 75% until the end of the song.
9. Janis Joplin, Me & Bobby McGee (4:35): 80% resistance until 2:24 – 4:18, where we drop to 70% and pick up our speed. Add on a tiny bit of resistance with every change of Janis’ lung-screaming intensity during that time. It’s not very fast until about 20 seconds after 2:24, but that’s where we start our momentum.
10. Chicago, 25 or 6 to 4 (4:53): Another thanks to Ali for this one! Amazing. 75% resistance until 0:54 – 1:06 where we add up to 85%. Drop back to 75% resistance, until 1:45 – 1:58 we add 85% resistance again. Take it back to 70%, and pick up speed from 1:58 – 3:42. Add 85% again at 4:07 – 4:19, and then drop back down and pickup speed until 4:42.
11. Florence and the Machine, Shake It Out (Benny Benassi Remix) (5:36): Couple sprints to end the class – 1:47 – 2:32, 2:47 – 3:18, 4:19 – 5:04 (1×45, 1×30, 1×45).
12. Bassnectar, Magical World ft. Nelly Furtado (5:09): Cooldown – another great Bassnectar remix. He is the hotness.
1. Santana, Evil Ways (3:58): Warmup!
2. The Who, Pinball Wizard (3:02): Finding that 65%, picking up speed and switching positions with the changes of the verses/choruses in the song. You’re welcome for the great detail!
3. Creedence Clearwater Revival, Bad Moon Rising (2:19): Finding the beat, adding about 75% resistance for this tune, switching positions.
4. Janis Joplin, Me and Bobby Mcgee (4:35): Same drill as listed above – heavy resistance until 2:24 – 4:18 we drop resistance to 70% and pick up our speed, and every so often adding just a tiny bit of resistance during that pace pickup. (Music link in the above playlist! = lazy Amanda).
5. Crosby, Stills Nash and Young, Suite Judy Blue Eyes (7:29): Amazing classic. Ride 75% until 2:50 – 4:44 we do heavy (85 – 90%) jumps on our own. Drop resistance back to 75% after the jumps, until 6:34 – 7:25 we pick up our speed for a 50 second surge.
6. Jefferson Airplane, White Rabbit (2:33): Jumps on a heavy hill.
7. Grateful Dead, Eyes of the World (5:20): One of my favorite Dead songs (1 out of like, 30 favorites, duh). Here we did “easy” for 20 seconds, “medium” for 20 seconds, and “hard” for 20 seconds. Repeat until the end.
8. The Band, The Weight (4:38): 75% resistance until the chorus comes along, we “load” it on to 85 – 90% resistance, once the verse comes back we drop it back down to 75%. Switch up those positions!
9. The Paul Butterfield Blues Band, I Got My Mojo Working (3:35): What a fun song! I had someone yell out in the middle of class “Who sings this!” Very fast song – we do quick jumps (4 count) and from 1:42 – 2:22 we freeze the jumps to pick up our speed, and at 2:22 we go back to jumps. 70% resistance for this song.
10. Canned Heat, On The Road Again (5:03): Climbing right to the beat.
11. Janis Joplin, Take Another Little Piece of My Heart (4:16): Heavy hill here, picking up our speed from 0:42 – 0:59, 1:47 – 2:05, 2:229 – 3:10, 3:32 – 3:56 (1×17, 1×18, 1×40, 1×20).
12. Jimi Hendrix, All Along the Watchtower (4:01): Sprints to end the class! Light resistance in between sets, but going as heavy as we can for these sprints – 0:52 – 1:09, 1:42 – 1:59, 2:16 – 2:49, 3:23 – 3:55 (1×20, 1×20, 1×30, 1×30).
13. Jimi Hendrix, Angel (1:57): Cooooool it down. I think my version cut short because this song’s gotta be longer than 2 minutes.
14. The Grateful Dead, The Music Never Stopped (4:36): Another cooldown/stretching song. Lyrics are great – the Dead were poets.