music

You asked for more, so I’m coming atcha with not one but TWO Fall 2021 Spin Playlists.

I’ve noticed lately that Google searches for my spin playlist posts have been greater than usual. And it’s no surprise why—2020 prompted many of us to get a spin bike at home, and it’s easier than ever to get an amazing cardio workout on your own, without the studio prices or commute. Working out at home is so efficient. It’s what I’ve been doing since I stopped teaching spin professionally. I love it, and I’m here to help you get your daily movement in with these two spicy Fall 2021 Spin Playlists.

Looking for more? I’ve shared tons of spin playlists on the blog over the years—you can find them here. Don’t miss this awesome playlist from Spring 2021!

It’s also always so important to spin with proper form, both for your body’s health and so you can get the most out of your workout! Learn about proper spin form here.

I was a spin instructor for about 5 years in San Diego.

I love this workout because, for me at least, it doesn’t feel like you’re working out because you get to jam to awesome music. This is actually a form of active meditation—you find a sense of FLOW riding to the beat of the music. It lights my body up.

Plus, spin is a wonderful cardio option because it’s low impact—easier on your joints. But it really gets your heart rate up and is a highly effective workout! I teach in an intervals style, meaning we alternate from faster tempos to slower, kind of like riding over a bunch of hills. You push yourself and then get the chance to recover, and repeat. This keeps your cortisol down (we don’t need to feel more stressed while you work out, life is intense enough) and is the best method for strengthening your heart.

I recently had an appointment with a Neurosurgeon about some disk degeneration I have in my neck (this is why I’m really big on neck wellness), and asked him for tips to maintain a healthy spine as I age. One of his top tips was to avoid impact activities like running! Another great excuse to ditch the running shoes for some spin shoes (these Slipstream shoes from TIEM are my personal favorite).

How to do this class:

This is a 45 minute spin class where you ride to the beat of the music (like SoulCycle). If you struggle with rhythm, do your best. Find the beat and then think Right Foot, Left Foot, Right, Left etc.

Always make sure you have plenty of resistance on. For most bikes, at least 2 full turns on your dial is a good minimum. You should always feel a little resistance under your feet but also be able to keep up with the beat.

There’s always the option to go faster or slower, of course—you’re in charge, so listen to your body. Push yourself, but not in a punishing way, you know? I always teach to work out with self love as the guiding light.

I’ve also added optional choreography to do whenever the chorus of each song drops!

Here are the Fall 2021 Spin Playlist breakdowns, with choreography:

Playlist #1

Click here to open in Spotify.

• Take My Breath by The Weeknd: Pulse Elbows Down (towards handlebars)
• Up by Cardi B: Ride As Fast As You Can
• Wellerman – Sea Shanty / 220 KID x Billen Ted Remix by Nathan Evans: Sprints
• Die A Little Bit by KDA, Tinashe, Ms Banks, Karnage Kills: Travels (move hips to the front of the saddle then back)
• MONTERO (Call Me By Your Name) by Lil Nas X: Tapbacks(tap hips to back of the saddle)
• Cambia el Paso by Jennifer Lopez: Slow Figure 8s (move hips to the back of the saddle and then the front, tracing a figure 8 side to side)
• 13 Missed Calls by Zach Hood: Waltz (goes in counts of 3 instead of two — think right, left, right – left, right, left)
• Off Of My Mind by Icona Pop + VIZE: Travels (move hips to the front of the saddle then back)
• Hero – Dubvision Remix by Afrojack, David Guetta, Dubvision: Sprints
• All About You – Tensnake Remix by The Knocks, Tensnake, Foster The People: Weights 
• Rise by Lost Frequencies: Your Choice (do whatever you want)
• Pepas by Farruko: Sprints
• telepatía by Kali Uchis – Cool-down Stretch

Playlist #2

Click here to open in Spotify.

• Mad World by Timmy Trumpet, Gabry Ponte: Pulse Elbows Down (towards handlebars)
• Bad Habits by Ed Sheeran: Motorcycles (lean to the right and left with your torso)
• Enigma – Doss Remix by Lady Gaga, Doss: Sprints
• Thunder by Gabry Ponte, LUM!X, Prezioso: Push Out/In
• Met Him Last Night – Dave Audé Remix by Demi Lovato, Ariana Grande, Dave Audé: Push Up/Tapbacks
• Rumors by Lizzo, Cardi B: Travels (move hips to the front of the saddle then back)
• STAY by The Kid LAROI, Justin Bieber: Tapbacks (tap hips to back of the saddle)
• edamame by bbno$, Rich Brian: Slow Figure 8s (move hips to the back of the saddle and then the front, tracing a figure 8 side to side)
• Love Tonight – David Guetta Remix by Shouse, David Guetta: Sprints
• Gimme More – Junkie XL Remix by Britney Spears, Junkie XL: Weights 
• Inner Light by Elderbrook, Bob Moses: Your Choice (do whatever you want)
• One Last Time by Alesso, DubVision: Sprints
• Rather Be by D-Nice, Kiana Ledé – Cool-down Stretch

I hope these two Fall 2021 Spin Playlists inspire you to have a fun time doing your next workout!

Happy riding.

xo,

Amy

What songs should I put in my next spin playlist? I’m putting it together—Share your current favorite songs with me in the Comments below! And stay tuned for next month for a very special Christmas themed spin class…

Photo by Cole Untiedt from my days teaching at Pure Indoor Cycling in San Diego

This post is not sponsored, but it does contain affiliate links. I truly love these products and know you will, too. Thanks for supporting the blog!

Get excited for a new Spring 2021 Spin Playlist I’ve created for you!

Do you have a home spin bike? Well, lucky you! I’m here to help spice up your at-home workout, for free, with a full 45 minute Spring 2021 Spin Playlist and class guide. Get ready for a killer workout!

I stopped teaching spin in July 2019 to give myself the space to focus on growing my Yoga and Meditation career, but I still love spin as much as I ever did. When I stopped teaching, I began looking for a used spin bike so I could keep doing the workout at home—and ended up finding one from a studio that was selling their bikes.

This was a huge advantage to me when the Coronavirus pandemic hit in March 2020, and spin studios shut down. Bikes began selling out all over, but since I already had one, I could still get my stress-relieving workout in, at home! If you have one, too, you know what a lifesaver it’s been. So I’m grateful for all the steps that led me to where I’m at today.

When I decided to step off the podium, it was bittersweet. To be honest with you, I’d had a not-great experience as a spin instructor. I was unhappy with the studio I was at, and the demands of teaching weren’t fairly compensated. But I loved spin so much I was willing to take a lot of hits just to be able to keep teaching. And the years I spent teaching spin taught me so, so much.

And now, I still create new classes just for myself—or rather, for all of us, since I get to share with you all here! Who knows; I may even return to the podium one day.

Spin to me is the absolute best form of cardio.

I used to be a runner, in high school and college. But by 2014 I kept hurting my ankles, or my knees (I may be getting older), which is what led me to search for a cardio workout alternative that could challenge me, hold my interest, and give me mental space. I needed a form of high-intensity cardio that was also low-impact and easy on the joints.

Enter: SPIN.

If you know, you know.

I talk about this a lot on the blog, but I really believe in the Holy Trinity of Fitness: Cardio, Strength Training, and Yoga (Active Recovery). Spin happens to be the form of cardio I love the most because it doesn’t feel like working out to me (most of the time).

Instead, it feels like you’re dancing on a bike. I get lost in the music, and the beat guides your feet. Plus, nothing’s better at burning off anxiety like sprinting as fast as you can.

How to do this class:

I’ve created a full 45 minute-long workout class for you to do at home. I used to teach in a choreography-led style of spin, where you do fun moves on the bike to the beat of the music, so that’s what you’ve got here!

Please do the moves if you know what I’m talking about—and if you don’t, all you gotta worry about is riding to the beat. If you do that, you’re going to automatically be really challenged, since I’ve designed this class to include lots of interval training, like HIIT on a bike.

Try to always ride with some tension on your bike. It should be difficult to keep moving your feet to the beat of each song, so adjust accordingly, adding more or taking off resistance as you need.

If you want help with your spin form, read this.

Disclaimer: Please listen to your body, exercise at your own risk, be smart, etc.

If you get confused and want my help, just drop me a Comment at the bottom of this page, or shoot me a DM on Instagram.

Here’s the playlist breakdown, with choreography:

Click here to open the playlist in Spotify.

• Physical by Dua Lipa: Pulse Elbows Down (towards handlebars)
• Lil Bit by Nelly + Florida Georgia Line: Fast Figure 8s (move hips towards back of saddle to front)
• Ice Cream by BLACKPINK + Selena Gomez: Push Elbows Out + Down
• Ride It by Regard (Dimitri Vegas & Like Mike vs Quintino Remix): Sprints (x2)
• Check by Qveen Herby: Travels
• Booty by Jennifer Lopez + Iggy Azalea (Vice Remix): Tapbacks (slightly lean back to tap your booty to the back of your saddle)
• On Me by Kelechi: Slow Figure 8s
• Bonfire by Childish Gambino: Push-up Tapbacks
• The Business by Tiësto: Travels
• Luxury by Azealia Banks: Sprints (x2)
• Rain On Me by Lady Gaga + Ariana Grande (Purple Disco Machine Remix): Weights 
• I Am by Yung Baby Tate feat. Flo Milli: Your Choice (do whatever you want)
• Lose Control by MEDUZA, Becky Hill + Goodboys: Sprints (x2)
• I’m Dope by Tobe Nwigwe feat. David Michael Wyatt – Cool-down Stretch

Note: For the Weights section, stay seated on your bike, grab a pair of light hand weights (3 – 5 lbs) and do some arm work. Biceps curls, shoulder presses, etc. Or, just ride.

It’s your workout. Play around and make it work for you!

I hope this Spring 2021 Spin Playlist helps you all stay sane during the continued pandemic lockdowns!

I wanted to give you a fresh alternative to streaming from studios online, or good ol’ Peloton, especially since we’ve gone so long now doing the same home routine. Sometimes it’s nice to guide yourself through your own workout, without any distractions. Just great music and the bike.

Working out has always been as much about mental exercise as physical for me, and I hope that through a fun workout you can discover the stress-relieving benefits of cardio, too. Raising your heart strengthens it, and helps your entire system to process any unaddressed emotions. The best part about working out at home, by yourself, is you can give yourself the space to work through whatever you need. Let your bike become a place of sanctuary, of moving meditation—like being on your mat in yoga.

The songs in my Spring 2021 Spin Playlist are a mix of upbeat pop, EDM, and hip hop that I’m loving lately, including tons of the latest hits with some older gems sprinkled in. It’s a great playlist to use for any workout, or to get pumped up in general!

Be sure to share this with any friends who could use a new workout. And let me know if you find this helpful and want me to keep sharing more!

Happy spinning.

What songs should I put in my next spin playlist? I’m putting it together—Share your current favorite songs with me in the Comments below!

xo,

Amy

Photo by Cole Untiedt

Hungry for a fresh spin playlist? I’ve got one for ya featuring the best of Fall/Winter 2018!

A lot of you have asked me for another at-home spin playlist, and I’m here for you guys with one that has all my favorite tracks from this past fall/winter of 2018. Get ready to get a total-body cardio workout without the spin studio prices! This is perfect for anyone with a bike at home or access to one at your local gym (almost every gym has a spin bike on the cardio floor—it’s different than other recumbent stationary bikes—so make sure to ask yours where it’s hidden!).

I’m back in the groove of teaching fitness classes around San Diego, so for those of you in the city, come check out my spin classes at PURE Indoor Cycling in Downtown! I used all the following songs in my classes these past few months and they were pure fire, if I do say so myself. All of these songs were released this past fall/winter, so it’s a nice sampling of my favorite workout tunes from the season.

Have fun, listen to your body, and enjoy the jams! And if you want to learn more about proper spin form or dig through some of my past spin playlists, click here.

Let’s get right to it:

Fall/Winter 2018 Spin Playlist

Click here to open the playlist in Spotify.

1 » Venom by Eminem » Drop Elbows Straight Down

2 » SICKO MODE – Skrillex Remix by Travis Scott, Skrillex » Push-Up/Tap-Backs (push elbows out then slightly lunge hips back until you lightly tap the back of the saddle with your booty)

3 » Remember by Gryffin, ZOHARA » 3 15 second Sprints (1:05-1:20, 2:23-2:38, 3:10-3:25)

4 » Money by Cardi B » Travels (move hips to back of saddle for two counts then forward to the front of the saddle for two counts)

5 » Who R U? by Anderson .Paak » Tap-Backs (if out of the saddle) OR Triceps Crunches (drop elbows straight down while in the saddle)

6 » Lost (Midnight Kids Remix) by Jai Wolf, Chelsea Jade, Midnight Kids » Figure 8s (move your hips to back of your saddle, then the front, moving your torso side to side like you’re tracing an 8)

7 » What’s Free by Meek Mill, JAY Z, Rick Ross » Push Elbows Out + In

8 » Say My Name (Corey James Remix) by David Guetta, Bebe Rexha, J Balvin, Corey James » 2 30 second Sprints (0:31-1:01 + 2:26-2:56)

9 » Back & Forth – MK Dub by MK, Jonas Blue, Becky Hill » Weights (work upper body with light hand weights however you’d like, or skip this song)

10 » Thursday – Jack Wins Remix by Jess Glynne, Jack Wins » Just ride. (no fancy moves – just enjoy)

11 » Promises – David Guetta Remix by Calvin Harris, Sam Smith, David Guetta » 2 30 second Sprints (1:18-1:48 + 2:35-3:05)

12 » Bound by RY X » Stretch

13 » Checklist by Normani, Calvin Harris, WizKid » Post-Workout Vibes

Let me know if you try out the class in the Comments below! Also, I want alllllllll your spin song recommendations.

xo,

Amy

You know what always cheers me up? Making some new spin playlists.

I’m going through a pretty difficult time right now. It’s partly why I haven’t been able to keep up with as much blogging as I’d like — all the stress has made it more challenging to resist my tendency to fall into depression. In happy news, I’m going to be moving back to California very soon (!!) In less happy news, I’m going to miss Hawaii… and my life’s being completely turned upside down. But no matter how sad I get, I know there’s always something that can turn my day around: music. That’s why I haven’t stopped making new spin playlists, and I’m excited to share a bunch of my latest ones with you today.

There’s a reason I’m as passionate about music as I am (and I really LOVE IT). It’s therapy to me. Music has both comforted me in my loneliness and supplied the soundtrack to my happiest days. I think I owe my passion to my mom, who I remember as surrounded by the lightness and joy of music whenever I think of my earliest childhood days. She taught me to love it and educated me on all things Classic Rock.

I don’t play an instrument, and my singing abilities are mediocre, but I can dance. And you know what? You can, too. Seriously. Everyone has a heartbeat right? It’s literally the beat of your life. Rhythm is inside of all of us. You just have to access it.

That’s why I love spin: it’s dancing anyone can do.

Of course, I’ve talked before about the Rhythm-style of spin I love and teach, but you could totally use these new spin playlists for a more traditional-style ride, as well. Rhythm spin just means you move to the beat of the music. It really does feel like you’re dancing.

These new spin playlists are also great to have on in the background for any workout, and they’re wonderful to listen to if you’re just on the hunt for some awesome new music. Use them however you like!

Just don’t stop the music.

Okay, so I’ve got three new spin playlists to share with you all. They’re SO MUCH FUN. Seriously, I compiled just the best of all the new-release songs from these months. They’ll get you so hyped you won’t even realize you’re working out! (except for all the sweat, of course) I’ve spun to all three playlists many, many times now, and they’re some of my all-time favorites. They’re always a serious ass-kicker, and they never get old. So really, give them a shot!

If you need a reminder about proper spin form, click here. And for reminders about how to get the most out of your workout, whether you’re teaching a class or riding on your own at home, check out my last post on spin playlists. It also has my usual disclosure about working out mindfully so you get only benefit from your movements, not injury.

Now let’s get riding:

December 2017 Spin Playlist

Click here to open the playlist in Spotify.

1 » Waiting by West Coast Massive + Otis Parker » Drop Elbows Straight Down

2 » Don’t Don’t Do It! by N.E.R.D. + Kendrick Lamar » Push Elbows Out, In, then Crunch Right, Left

3 » Magneto by Madison Mars » 2 30 second Sprints (0:49-1:19 + 2:05-2:35)

4 » My Way by One Bit + Noah Cyrus » Travels (move hips to back of saddle for two counts then forward to the front of the saddle for two counts)

5 » Tern It Up by Flosstradamus + Dillon Frances » Push Elbows Out + In

6 » Came Up by Boogie » Tap-Backs (if out of the saddle) OR Triceps Crunches (drop elbows straight down while in the saddle)

7 » BOOGIE by BROCKHAMPTON » Figure 8s (move your hips to back of your saddle, then the front, moving your torso side to side like you’re tracing a figure 8)

8 » MIC Drop (Steve Aoki Remix) by BTS, Designer + Steve Aoki » Push-Up/Tap-Backs (push elbows out then slightly lunge hips back until you lightly tap the back of the saddle with your booty)

9 » You Can’t Change Me by Don Diablo »2 30 second Sprints (1:06-1:36 + 2:32-3:02)

10 » New Rules (KREAM Remix) by Dua Lipa + KREAM » Weights (grab a couple hand weights and do whatever upper body exercises you like – you can get off the bike or stay on, sitting upright in the saddle)

11 » Good Old Days by Macklemore + Kesha » Just ride. (no fancy moves – just reflect)

12 » Bedroom Floor (Cash Cash Remix) by Liam Payne + Cash Cash » 2 30 second Sprints (0:56-1:26 + 2:38-3:08)

13 » So Far Away by Martin Garrix, David Guetta, Jamie Scott + Romy Dya » Stretch

14 » The Feeling by John Lindahl + Logic » Post-Workout Vibes

January 2018 Spin Playlist

Click here to open the playlist in Spotify.

1 » Get It by Busta Rhymes, Missy Elliot + Kelly Rowland » Drop Elbows Straight Down

2 » Spotlight by Marshmello + Lil Peep » Push Elbows Out + In

3 » Rise (Radio Edit) by Laidback Luke + Mark Villa » 2 30 second Sprints (0:32-1:02 + 2:18-2:48)

4 » Attention by Rich Bryan + Offset » Push-Up/Tap-Backs (push elbows out then slightly lunge hips back until you lightly tap the back of the saddle with your booty)

Travels (move hips to back of saddle for two counts then forward to the front of the saddle for two counts)

5 » Mix Up by Mr Popular » Tap-Backs (if out of the saddle) OR Triceps Crunches (drop elbows straight down while in the saddle)

6 » MOVE by jesse saint john » Figure 8s (move your hips to back of your saddle, then the front, moving your torso side to side like you’re tracing a figure 8)

7 » Azukita by Steve Aoki, Daddy Yankee, Play-N-Skillz + Elvis Crespo » Jumps (keeping a quick pace, lift your butt just 1″ off of the saddle and hover for 4 counts, then sit for 4 counts — keep torso upright when out of the saddle)

8 » Bum Bum Tam Tam by MC Fioti, Future, J Balvin, Stefflon Don + Juan Magán » Travels (move hips to back of saddle for two counts then forward to the front of the saddle for two counts)

9 » Boom Boom (Tiësto Remix) by RedOne, Daddy Yankee, French Montana + Dinah Jane »2 30 second Sprints (1:23-1:53 + 2:50-3:20)

10 » House Party (Doorly Afterparty Re-Rub) by The Knocks, Captain Cuts + Doorly » Weights

11 » Surrender by WALK THE MOON » Just ride. (no fancy moves – just reflect)

12 » Beautiful Trauma (MOTi Remix) by P!nk + MOTi » 2 30 second Sprints (1:04-1:34 + 2:35-3:05)

13 » tokyo by joan » Stretch

14 » My! My! My! by Troye Sivan » Post-Workout Vibes

February 2018 Spin Playlist

Click here to open the playlist in Spotify. This one takes a lot of songs from the incredible Black Panther soundtrack. Sooo good!

1 » There x2 by Slushii + Marshmello » Drop Elbows Straight Down

2 » Everyday by Logic. +Marshmello » Push Elbows Out + In

3 » Woman (Dave Audé Pride Remix) by Kesha + Dave Audé »2 15 second Sprints (0:55-1:10 + 1:48-2:03) followed by 1 30 second Sprint (2:52-3:22)

4 » King’s Dead by Jay Rock, Kendrick Lamar, Future + James Blake » Push Elbows Out + In

5 » Opps by Vince Staples + Blackrok » Jumps (keeping a quick pace, lift your butt just 1″ off of the saddle and hover for 4 counts, then sit for 4 counts — keep torso upright when out of the saddle)

6 » Magenta Riddim by DJ Snake » Figure 8s (move your hips to back of your saddle, then the front, moving your torso side to side like you’re tracing a figure 8)

7 » All the Stars by Kendrick Lamar + SZA »  Tap-Backs (if out of the saddle) OR Triceps Crunches (drop elbows straight down while in the saddle)

8 » Offspring by Deorro »2 30 second Sprints (0:30-1:00 + 2:07-2:37)

9 » So Far Away (CLiQ Dub Remix) by Martin Garrix, David Guetta, Jamie Scott, Romy Dya + CLiQ » Weights (grab a couple hand weights and do whatever upper body exercises you like – you can get off the bike or stay on, sitting upright in the saddle)

10 » Who Are We? by Amaal Nuux » Just ride. (no fancy moves – just reflect)

11 » Like I Do by David Guetta, Martin Garrix + Brooks » 2 30 second Sprints (0:46-1:16 + 2:32-3:02)

12 » Pray For Me by The Weekend + Kendrick Lamar » Stretch

13 » Nuh Ready Nuh Ready by Calvin Harris + PARTYNEXTDOOR » Post-Workout Vibes

Enjoy these new spin playlists and let me know what you think in the Comments below!

xo,

Amy

Need to spruce up your workout? Try one of these spin playlists!

If the idea of a spin workout right now makes you roll your eyes and think “yeah, right,” I get it. Now that we’re deep into the holiday season, I know it’s super easy to start to let your own health and self-care fall waaaaaay off the priority checklist. I mean, there’s so much to do, it’s cold, it’s dark at like 4 pm (although one of the best parts about being near the equator is that we avoid those short days here in Hawaii — just needed to rub that in for a sec), and basically everyone’s shoving cookies at you. But it’s up to you to remember that you have to put yourself first.

Make working out a non-negotiable item on your to-do list. Block off whatever time you need in your calendar and make sure you stick to it like you would any other appointment. I don’t know about you, but the shorter days always make me depressed as hell, and I promise that working out will help shake you out of that funk.

When working out is the last thing you want to do, it’s usually the thing you need to do the most.

Seriously. Here’s a little trick for the days when you feel the least motivated: make a deal with yourself that you’ll work out for just 15 minutes. That’s it. And even if you start out silently cursing and feeling like you’re made of lead, by the end of those 15 minutes I promise you’ll be powered up and wanting more. But don’t take my word for it — just do it and see for yourself! And I’m pretty much positive that if you do 15 min of spin specifically, you’ll end up doing the entire class.

The best part about these spin playlists is that they make working out super time-efficient. In just 45 minutes you’ll get your ass handed to you (in the best, endorphin-flooding, spirit-lifting way possible) along with some heart-healthy cardio and even a sprinkling of upper-body strength-training. The time speeds by because you’re basically just dancing and jamming to some awesome (in my opinion, anyway) music. And then you’re done for the day! In less than an hour!

Talk about no excuses.

Let’s talk about the latest spin playlists I made for you guys.

Well, I made them for myself (and Matt), too, if I’m being honest. You see, there aren’t any spin studios on Oahu yet (anyone want to open one? let’s talk), so I currently only get to teach spin when I’m visiting back home in San Diego. I miss it every day. BUT I make do by rocking out solo on the spin bike I bought off Craigslist. It’s actually an amazing time to go internal, turn up the volume on my home speakers, and just have fun. It feels more like therapy or meditation than a workout.

These spin playlists are for my fellow independent workout warriors. Or, you know, just anyone looking for some badass new music.

In case you missed it, be sure to check out my September 2017 spin playlists, too! And don’t worry, if you guys like them, I’ll keep the playlists coming. I mean, I’m always building one at any given moment, so whenever you want to discover some new music, I’m your gal. Be sure to follow me on Instagram, Facebook, and Twitter, where I like to share all the new tunes I’m currently rocking out to. The November playlist has the song “Lemon” in it, which is my current fave. I think I annoy my husband with how much I play it. Haha

If you’re a fellow spin instructor, I hope these spin playlists give you some inspiration for your classes! And if you don’t go to spin class and want a cheaper + more convenient option, you can do these workouts on any spin bike — most gyms have at least one tucked away somewhere for you to use, so make sure to ask if you’re not sure if you have access to one!

How To Do These Spin Workouts

• Ride to the beat of the music. If you can’t find the beat (and that’s ok, you’ll gain the musicality with practice), just do your best. If you can’t figure something out, reach out to me and I’ll walk you through it. (Really!)
• Use as much resistance as you can handle. Keeping the beat of the song should feel challenging, but not impossible. You definitely don’t want to be going too fast — when in doubt, slower with more resistance is better.
• Always have at least 2 turns of resistance on your bike.
• Do the moves listed below during the chorus of the songs. Most have a pretty obvious beat drop, but it might be easier if you listen to the songs beforehand just so you’re kind of familiar with them. Or, you know, just do the moves whenever the spirit moves you.
• Listen to your body and do as much as you can, with wherever you’re at today. Remember you’re responsible for your own health + safety, and consult your doctor before beginning any workout regimen.
• Watch your form!!!

October 2017 Spin Playlist

Click here to open the playlist in Spotify.

1 » Silence » Drop Elbows Straight Down

2 » Praying Remix » Push Elbows Out then In

3 » Without You Remix » 2 30 second Sprints (1:43-2:13 + 3:14-3:44)

4 » Burn Baby Burn » Travels (move hips to back of saddle for two counts then forward to the front of the saddle for two counts)

5 » Obsession Remix » Push-Up/Tap-Backs (push elbows out then slightly lunge hips back until you lightly tap the back of the saddle with your booty)

6 » Feels Great » Tap-Backs (if out of the saddle) OR Triceps Crunches (drop elbows straight down while in the saddle)

7 » Da Da Ding » Figure 8s (move your hips to back of your saddle, then the front, moving your torso side to side like you’re tracing a figure 8)

8 » Get Low Remix » 1 30 second Sprint (1:00-1:30), followed by 1 45 second Sprint (2:15-3:00)

9 » The Future Remix » Weights (grab a couple hand weights and do whatever upper body exercises you like – you can get off the bike or stay on, sitting upright in the saddle)

10 » One Foot » Just ride. (no fancy moves – just reflect)

11 » Thriller Remix » 3 30 second Sprints (1:16-1:46, 2:56-3:26, 3:57-4:27)

12 » Yours » Stretch (seriously – take a couple minutes and DO IT)

13 » Turn Me Down Remix » A song to make sure you walk away from your workout feeling like the badass you are.

November 2017 Spin Playlist

Click here to open the playlist in Spotify.

1 » Pitch Black » A quick song to help you get settled. Take a breath and prepare to slay.

2 » Turn Me Down Remix » Drop Elbows Straight Down

3 » HUMBLE. Remix » Push Elbows Out then In

4 » Dusk Till Dawn Remix » 2 30 second Sprints (1:08-1:38 + 2:48-3:18)

5 » Uh Huh » Travels (move hips to back of saddle for two counts then forward to the front of the saddle for two counts)

6 » Dirty Sexy Money » Push-Up/Tap-Backs (push elbows out then slightly lunge hips back until you lightly tap the back of the saddle with your booty)

7 » Lemon » Tap-Backs (if out of the saddle) OR Triceps Crunches (drop elbows straight down while in the saddle)

8 » Sexy Dirty Love » Figure 8s (move your hips to back of your saddle, then the front, moving your torso side to side like you’re tracing a figure 8)

9 » Tip Toe » Move Hands to 2nd Position for 4 Counts, then 3rd Position for 4 Counts, and Repeat (when in 2nd position your body should be more straight up and down, as if you were on a stair master, and then 3rd is just right at the end of the handles in your normal out-of-the-saddle spin form)

10 » Silence Remix »2 30 second Sprints (1:11-1:41 + 2:44-3:14)

11 » Perfect Strangers Remix » Weights (grab a couple hand weights and do whatever upper body exercises you like – you can get off the bike or stay on, sitting upright in the saddle)

12 » Come Together » Just ride. (no fancy moves – just reflect)

13 » Mi Gente Remix » 2 45 second Sprints (1:01-1:46, 2:55-3:40)

14 » Magnets » Stretch (seriously – take a couple minutes and DO IT)

15 » shedontknowbutsheknows » A song to make sure you walk away from your workout feeling like the badass you are.

Happy spinning!

ALSO — if you want to be extra, I highly recommend you stretch even more than just a couple of minutes after you’re done with your workout. Check out my post on the yoga poses you should be doing post-spin for active recovery.

Okay, I’m all hyped now. I’m gonna go (you guessed it!) spin. And then we really need to get our Christmas tree up.

Here’s to keeping our sanity through the end of the year!

What songs should I put in my December playlist? Share your current favorite songs with me in the Comments below!

xo,

Amy

Anyone want a free spin playlist?

Good! You’re in the right place. In fact, I’ve got not one, but TWO Spotify spin playlists for ya.

But first, a little update – I got kinda very down this week. Just feeling very isolated and missing home. As much as I love Hawaii, I’m often anxious for time to pass so I can return to Cali.

BUT I don’t enjoy being a Debbie Downer so I joined Bumble BFF to meet some friends out here! I had my first “date” last night with a rad chick named Evie. It was a lot of fun and I loved her!

Definitely check out the app if you’re feeling a bit lonely in the friend department. It’s a fast and easy way to get connected with other women who are also looking for friends. But maybe tell your husband first? Mine nearly had a heart attack when a Bumble notification flashed on my phone! haha If you want more tips on how to survive moving to a new city, check out this blog post.

Now the good stuff: spin playlist time!

So honestly the main reason I miss SoCal so much is I miss spin. I LOVE IT SO MUCH. Thankfully whenever I go back to visit I still get to guest teach at my former studio, PURE Indoor Cycling in San Diego. Like seriously, I LIVE for those trips. If you’re in San Diego, definitely go check PURE out! AND I’ll be there the final week of October for another round of guest teaching, so be on the lookout for that!

I love to play the latest and greatest new releases in my classes.

I never use the same spin playlist twice and try to focus on the current best (in my opinion) songs that have come out in the past month or so. It’s everything I’m listening to and loving at that moment, which is always new. That’s just my personal preference, because whenever I go take a spin class, I’m mentally taking notes the entire time hoping to discover new music.

I’m a MUSIC PSYCHO. I love music. I can/do spend endless hours going down a Spotify rabbit hole just listening to new music and hunting out artists I’ve never heard. So I think of my classes as like a radio station playing the best in new music. But I totally do throw in older songs to shake things up when I’m teaching regularly. You’d be surprised how much work it actually takes to build a spin playlist – it’s something clients don’t really know.

We fitness instructors spend a LOT of time on putting together original playlists.

Or at least they should if they’re good, I should say. You can tell when an instructor is just streaming Pandora or using one of those 45 min nonstop covers of hit songs but like from the 90s… Anyone know what I’m talking about? (That’s the kind of spin that currently exists on the island, which is why I’m not currently teaching, btw. It’s awesome if that’s your thing! But it’s not my thing.) They’re just not as passionate about it. Some studios have rules against instructors using their own music, and I think using a company-wide playlist really cheats the class out of an awesome experience.

Anyway, I don’t really limit the songs in my spin playlist to a specific genre (I love EDM + techno pop though), but they’re obviously all very upbeat, high energy songs. Then I arrange the songs by BPM to structure a really challenging class. I also want my songs to kind of tell a story and create a sonic experience.

I’ve loved so many songs lately that I decided to make two playlists for ya this month. I use Spotify and post all my class playlists (and tons of other awesome playlists for every mood) on my account, so feel free to stalk me a little!

My favorite kind of spin is the Rhythm style, where you ride to the beat of the music, do moves on the bike, and have a kind of emotional experience through it all.

Think SoulCycle. So I build my playlists according to that type of “non-traditional” spin class. Totally cool if that’s not your thing, but I’m hoping this can help out my fellow dance-on-a-bike spin instructors out there and anyone who loves that style but doesn’t have access to a group glass.

This is a great way to get a KILLER workout by yourself!

Since I don’t have a spin studio to go to out here, I bought a used Schwinn spin bike of my own off of Craigslist for $300. My husband and I take turns listening to my most recent spin playlist and doing the whole class on our own. It’s actually a ton of fun!

And before our bike arrived with the rest of our stuff (I had to spend the first month here living in a house with only a mattress. It was… liberating?), I went to a local gym. Most larger gyms have spin-style bikes out on their floors with the rest of the cardio equipment (or they sometimes are tucked in a corner, ask at your gym if you can’t find it! Do not use a recumbent bike!). You kind of have to be willing to not give a shit what you look like if you plan to do push-up/tap-backs on your bike in front of everyone slowly moving on the ellipticals behind you while watching Bachelor in Paradise. But once you put on your headphones and close your eyes and start riding, you’ll feel so free. It’s incredible.

But of course, remember that you’re responsible for your health and safety when you work out, so I really only recommend the following classes for experienced riders. (fyi – here’s my disclaimer)

Here’s how to do use each spin playlist:

Your goal is to ride to the beat of the music (always with enough resistance that this is slightly challenging to do). You’ll do the move listed next to the song whenever the chorus drops. So it helps to maybe listen to the playlists and get familiar with the songs beforehand. You can ride in or out of the saddle (I ride primarily out). Make sure you’re watching your form!

Each class is 45 minutes long. Remember to push yourself but to always listen to your body. And have FUN!

If you have any questions about anything at all, please comment and I’ll explain anything you need!

September Spotify Spin Playlist #1

Click here to open the playlist in Spotify.

1 » Silent Skies » Drop Elbows Straight Down

2 » Sorry Not Sorry » Push Elbows Out then In

3 » 2U Remix » 2 30 second Sprints (1:58-2:28 + 3:19-3:49)

4 » Text Ur Number » Push-Up/Tap-Backs (push elbows out then slightly lunge hips back until you lightly tap the back of the saddle with your booty)

5 » Let ‘Em Talk » Tap-Backs (if out of the saddle) OR Triceps Crunches (drop elbows straight down while in the saddle)

6 » The Man » Figure 8s (move your hips to back of your saddle, then the front, moving your torso side to side like you’re tracing a figure 8)

7 » Feel Good Remix » 2 30 second Sprints (1:06-1:36 + 2:45-3:15)

8 » Your Song Remix » Weights (grab a couple hand weights and do whatever upper body exercises you like – you can get off the bike or stay on, sitting upright in the saddle)

9 » What Would I Change It To » Just ride. (no fancy moves – just reflect)

10 » Dawn » 1 60 second Sprint (I know – 1:14-2:14) followed by 1 45 second Sprint (4:07-4:52)

11 » The Louvre » Stretch (seriously – take a couple minutes and DO IT)

12 » We Did It » A song to make sure you walk away from your workout feeling like the badass you are.

September Spotify Spin Playlist #2

Click here to open the playlist in Spotify.

1 » Silence » Drop Elbows Straight Down

2 » All My Love Remix » 2 30 sec Sprints (1:16-1:46 + 2:48-3:18)

3 » Look What You Made Me Do » Travels (move hips to back of saddle for two counts then forward to the front of the saddle for two counts)

4 » Falls » Push Elbows Out then In

5 » You Don’t Do It For Me Anymore » A Waltz! Crunch side to side every count of three.

(This is a little tricky. Let’s break it down. The counts go 1 2 3, 1 2 3. It does help if you’ve ever learned how to dance a waltz before, but you’ll eventually get it. Normal counts in music go 1 2 3 4 5 6 7 8, so we do moves based on 2 or 4 counts. That’s totally different in a waltz, so stick to those counts of 3. You’ll step Right Left Right, Left Right Left, Right Left Right, Left Right Left, over and over again. It does actually help to say that out loud, and emphasize that first beat. Then, when the chorus hits, you’ll do an oblique crunch to that side with your torso, dropping that elbow down. So you’ll crunch Right (2…3…), Left (2…3…) and so on. If that’s totally confusing just focus on nailing that dance with your feet.)

6 » No Limit » Tap-Backs (if out of the saddle) OR Triceps Crunches (drop elbows straight down while in the saddle)

7 » Da Da Ding » Figure 8s (move your hips to back of your saddle, then the front, moving your torso side to side like you’re tracing a figure 8)

8 » Jealousy » Push-Up/Tap-Backs (push elbows out then slightly lunge hips back until you lightly tap the back of the saddle with your booty)

9 » Space Jam » 2 30 sec Sprints (1:18-1:48 + 2:26-3:06)

10 » Wild Thoughts Remix » Weights (if you’re on your own, grab a couple hand weights and do whatever upper body exercises you like – you can get off the bike or stay on, sitting upright in the saddle)

11 » Younger Now » Just ride. (no fancy moves – just reflect)

12 » Attention Remix » 1 30 sec sprint (1:10-1:40) followed by 1 40 sec sprint (2:25-3:05)

13 » I Could Fight On A Wall » Stretch (seriously – take a couple minutes and DO IT)

14 » Show Of Hands » A song to make sure you walk away from your workout feeling like the badass you are.

Let me know what you think if you try out one of these playlists! Any song requests for next month? Holler at me in the Comments!

xo,

Amy