Spinning Playlist with Accompanying Profile!

Good December to you Interfriends

So, yea... I guess I haven't blogged in a very long time. To make it up to you I'm going to give you a spinning playlist with accompanying detailed profile to ride to.

These drills are designed for intermediate-advanced spinners, so keep that in mind if you are new to the indoor cycling thing.

This profile should keep you pre-occupied for a couple of weeks if you're looking to change your workouts without sitting through a class.

Before going into the playlist, I'm going to give a quick and dirty spin bike set up to ensure you have good biomechanics when cycling.

Seat Hight: Should generally be to the top of your iliac crest. If you do not know what that is, no worries just click here. Some people will confuse this with their hip bone, which is lower and on the front of your pelvis (i.e., anterior superior iliac spine).

However, it is important not to just adjust the seat hight based on where your iliac crest is alone. As you can imagine, people have differing leg lengths (mine being very short... thanks mum and dad). Therefore, when you are sitting on your bike you are looking for no more than a 30 degree bend in your knee when your foot is positioned at 6 o clock (i.e., the bottom of rotation). If you're unsure what a 30 degree angle looks like on a knee click here. 

Closeness of Seat to Handle Bars: The spin bike seat should be close enough to the handle bars that you can reach half way up them with a slight bend in your elbows. If you are reaching for the bars you are too far back.

Another way to determine this length is to place your elbow on the front of the seat and your fingertips should graze the middle of the handle bar shaft.

Handle Bar Hight: Ideally you want the bar hight at a point that you have around a 45 degree angle in your torso. If you have lower back problems put the handles higher.

You should look like this.....

Happy knees!

Ok, enough of this boring stuff, here's what you came here for...

Spin Playlist 1:

Accompanying Profile:

Short forms: Res = Resistance, RMP = Revolutions per minute, SE = Seated, ST = Standing

Note: For resistance my drills are subjective as the bikes I use do not have gears, thus 10/10 or 100% would be max resistance.

1. Katy Perry: Warm up 

2. Taylor Swift: Tempo Drill

• 1 minute sprint = SE; RPM: 110-130; Res: 4-5/10
• 30 sec recover = SE; RPM: 80-95; Res: 4-5/10
• 45 sec sprint = SE; RPM: 110-130; Res: 4-6/10 (6 is advanced)
• 30 sec recover = SE; RPM: 80-95; Res: 4-5/10
• 30 sec sprint = SE; RPM: 110-130; Res: 4-6/10 
• 30 sec recover = SE; RPM: 80-95; Res: 4-5/10
• 20 sec sprint = SE; RPM: 110-130; Res: 4-7/10 (7 is advanced anaerobic)

Full recovery = water 

3.  Panic at the Disco: Tempo Drill: This drill goes with the song with high intensity in the chorus and low intensity in between. The times below correspond to the time in the song.... 

• First 30 sec of song: Low intensity (LI)
• Advanced = SE; RPM: 110-130; Res: 4-5/10 
• Intermediate = SE; RPM: 110-120; Res: 5/10 
• Beginner = SE; RPM: 95-105; Res: 4/10 
• 30 - 55 sec High Intensity (HI)
• Advanced = ST Run; RPM: 85-100; Res: 4-5/10 (when standing)**.
• Intermediate = SE; RPM: 110-120; Res: 5/10 
• Beginner = SE; RPM: 95-105; Res: 4/10 
• 55 sec - 1:20 LI
• See above
• 1:20 - 1:44 HI
• See Above
• 1:44 - 2:17 LI
• 2:17- end of song: HI

Recover = Water 

** Note: A standing run is when you are out of the saddle, the resistance is low (but still there), you isolate your upper body by tightening the core muscles, 45 degree angle on your torso and aim  for 100RPM. The upper body should be still while you are cycling.

4. Pink: Rolling hills: The hills can be completed either sitting or standing it's your choice. Look for different RPM cues below depending on which you choose. 

• Seat Flat: 30 seconds = Res: 4-6/10; You can either choose to sprint (RPM = 115-130) on your seated flats, take a break (RPM = 80-90), or ride somewhere in between depending on how hard you want to work work. The next drill is really hard... so keep that in mind.
• Hill 1: 1 minute
• Seated = Res: 8-9/10 (near max); RPM: 75-80
• Standing = Res: 8-9/10 (near max); RPM: 55-60
• Seat Flat: 30 seconds (see above)
• Hill 2: 1 minute
• Seated = 
1. 30 secs @ 7-8/10; RMP 85-90 
2. 30 sec @ Res: 8-9/10 (near max); RPM: 75-80
• Standing = 
1. 30 secs @ 7-8/10; RMP 65-70
2. 30 sec @ Res: 8-9/10 (near max); RPM: 55-60
• Seat Flat: 30 seconds (see above)
• Hill 3: 1 min 30 sec
• Seated = 
1. 30 secs @ 7/10; RMP 90
2. 30 sec @ Res: 7.5-8/10; RPM: 85
3. 30 sec @ Res: 8-9/10 (near max); RPM: 75-80
• Standing = 
1. 30 secs @ 7/10; RMP 70 
2. 30 sec @ Res: 8/10 RPM: 60-65
3. 30 sec @ Res: 8-9/10 (near max); RPM: 55-60
• Seat Flat: 30 seconds (see above)
• Hill 4: 2 minutes
• Follow same protocol as above adding one more level

Rest = Water 

5 & 6: Rihanna & Calvin Harris: Anaerobic Sprints: These two songs are the hardest part of the profile. The goal is to bring yourself to your maximum by the end of the high intensity so you need a full recovery. Below I will give the time points where you will go anaerobic.

For the anaerobic sprint you want your resistance so high it is hard to maintain 100-110 RPM, and you are working at your maximum (Res 8-9/10).

Rihanna: 

• Anaerobic between 1:47 and 2:17, then between again between 3:30 and 4:14 

Calvin Harris:

• Anaerobic between 1:47 and 2:18, then between again between 3:33 and 4:19

REST!!!!

7:  Panic at the Disco: Lifts: Essentially for this drill you are alternating seated moderated resistance with heavy aggressive lifts.

A "lift" is when you kick your hips back when standing so your torsos is past 45 degrees. You should concentrate on keeping your core tight and your spine long (don't round your back).

You are "lifting" in the chorus of this song

• Seated moderate hill: 0-40seconds = Res: 7(ish)/10; RPM: 85-90
• Lift: 40sec - 1:13 = Res: 8-9/10; RPM: 55-65 
• Seated Hill: 1:13-1:50 = see above
• Lift 2: 1:50 - 2:28 = see above
• Seated Hill: 2:28 - 2:51 = see above
• Recover: until end of the song

8.  Pitbull & Kesha: Sprints and Climbs: This drill is similar to drill 4, but is faster moving with only 1 level for the hill. The hill doesn't have the be the hardest thing in the world. 

*Advanced spinners: replace sprint with standing run with the goal of 100RMP

• Hanging out: 0-40seconds = just hang out and prepare for the sprint at 40 seconds
• Sprint: 40sec - 1:08 = SE; RPM: 110-130; Res: 4-5/10*
• Hill 1:08- 1:40: Can be anywhere between 7-9/10 and 75-85 RPM (you choose)
• Sprint: 1:40 -1:52= see above
• Hill 1:52- 2:53= see above
• Sprint: 2:53 until end of song = see above

Recover: 1 more drill to go!!!

9 & 10 Taylor Swift & Deadmau5: Long Ass Hill: Your probably feeling pretty beat up by this point, so I ended this profile with a 10 level hill, 5 levels seated (Taylor Swift), and 5 Standing (Deadmau).

Bring yourself to your max at the end of the Taylor Swift Song, then stand up bring the resistance back down to like a 7/10 with RPM at 75 then work back up... see below

• Increase the resistance every minute until you are at your max at level 5
• For the seated portion maximum is Res = 9/10 and RPM 75
• For the standing portion maximum is Res = 9/10 and RPM 55

11: Queen "don't stop me now": Cool Down: Time for a normal person bike ride, so just bring the body back down to normal.

12 & 13: Stretch: Stretch your calves, quads, hamstrings, and pecs. 20 seconds for each muscle group 1-3 times. 

There you go! If there's any questions don't hesitate to comment. Enjoy the spinning!!!!!

Stay Strong

~Byn

5 on 5 Plus New Playlist!

Hey Interwebs

Just waiting for my fitness class and I thought I'd write down what we are going to do today. As you know, I'm an interval-er (is that a word), so our workout for Tuesday is 5 on 5's.

After a dynamic warm up we are going to do 5 minutes of cardio drills followed by 5 minutes of resistance. If you do not know what any of theses exercises are please don't hesitate to send me an e-mail at robynbertram@gmail.com

Cardio Drills (1 minute each)

1. Lateral Bosu Run
2. Dome Taps
3. Weighted Burpies
4. Dumbbell Swings
5. Speed Skaters

Resistance Drills (1 minute each)

1. Alternating Reverse Lunge Curl Press with Dumbbells (curl and press when in lunge)
2. Deadlift--> Squat--> Press with Barbell
3. Bent Over Dumbbell Row/Kick Back Combo
4. Yoga Ball Chest Press Fly Combo (Dumbbell)
5. Bicep--> Shoulder--> Rear Delt Combo


The aim is for us to do cardio 3 times and resistance 3 times before moving to core.

Core

1. Plank Up Downs: 30 seconds
2. Plank Roll Unders: 30 seconds
3. Side Plank Dips: 30 seconds each side
4. Plank Jump Ups/Modified Mountain Climbers: 30 seconds
5. Bird Dog

Our goal is to do this 3 times

I've also downloaded a new playlist for today. There's some oldies, some newbies, and some awesome remixes I've never heard before (#7 is amazing). If you click on the song it will take you to the link on Youtube :)

1. Lady Gaga: ScheiBe
2. Nicki Minaj: Pound the Alarm
3. Katy Perry: Wide Awake (Jump Smokers Remix)
4. Justin Timberlake: Sexy Back (Drastik Remix)
5. The PussyCat Dolls: Buttons (Vj Percy Tribal Mix)
6. Flo Rider: Good Feeling (Electro House Bootleg Mix)
7.  Destiny's Child: Survivor (Rock Remix by Bliix)
8. Maroon 5: Payphone (Binyamin Remix)
9. Beyonce: Sweet Dreams (Dance Remix)
10. Nicki Minaj: Automatic
11. Carly Rae Japsen: Call Me Maybe (v1r00z Remix)

To change any of the above songs to mp3 for your ipod go here: Youtube to MP3 Coverter
I hope y'all find this helpful!

As always, comments/questions/concerns are always welcome by Byn!!!


Stay Strong
~Byn

Cool Summer Workout to get you Hot!

Hi Internets!

One of my clients from my Friday morning class suggested I put the workout we did this morning online, and I think it is a fantastic idea! This workout can be done with only two 5-15lbs dumbbells and is definitely a heart pumping, legs shaking good time!

The layout of the circuit is as follows

• 1 minute long for each exercise
• Cardio drill coupled with a resistance drill
• Start with 2 exercises for round 1, add 2 more for a total of 4 for round 2, add 2 more for a total of 6 exercises for round 3 and so on.
• Today we went up to 8 exercises (4 rounds) then worked our way back down starting with the last 2 exercises (see below for more detail)
• Take breaks in between rounds (or when needed haha)

For my trainer friends: This really can be done up to as many exercises as you want in a row (e.g., 12 exercises would be 6 rounds). If you're wondering how long this will take, we did 4 rounds up and 3 rounds down and it took us 45 minutes-ish this morning.


Alrighty, now that you are completely confused, here's the workout (it'll make more sense in a second).

* Indicates no equipment other than dumbbells.

To view each exercise, click on it.. (note: I could not find some exercises online so I'm gonna take video clips of myself this weekend for yall)

Round 1: 2 Exercises, 1 minute each 

1. Lateral Bosu Run  (28 sec into video) OR Speed Skaters*
2. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*

Round 2: 4 Exercises, 1 minute each

1.  Lateral Bosu Run OR Ski Jump*
2. Lateral Step Squat to 1 Legged Shoulder Press  (Alternating Sides)*
3. Mountain Climbers* (try and make sure your back is straighter than the guy in the video, e.g., hip down)
4. Lean Lunge to Front Raise (Alternating Sides)*

Round 3: 6 Exercises, 1 minute each

1.  Lateral Bosu Run OR Ski Jump*
2. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*
3. Mountain Climbers*
4. Lean Lunge to Front Raise (Alternating Sides)* 
5. Bosu Toe Taps OR Stair/Box Taps*
6. Straight Leg Deadlift--> Bicep Curl --> Shoulder Press Combination* (note: the clip is using a barbell, you can also do this with dumbbells)

 Round 4: 8 Exercises, 1 minute each

1. Lateral Bosu Run OR Ski Jump*
2. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*
3. Mountain Climbers*
4. Lean Lunge to Front Raise (Alternating Sides)* 
5. Bosu Toe Taps OR Stair/Box Taps*
6. Straight Leg Deadlift--> Bicep Curl --> Shoulder Press Combination* 
7. Dumbbell Swings*
8. Step Back Back Row--> 1 Leg Chest Fly* (Alternating Sides)

 Rest: 2-3 minutes (to make the above circuit easier take a 1-2 minute break in between rounds)

Round 5: 8 Exercises, 1 minute each

1.  Dumbbell Swings
2. Step Back Back Row--> 1 Leg Chest Fly* (Alternating Sides) 
3. Bosu Toe Taps OR Stair/Box Taps*
4. Straight Leg Deadlift--> Bicep Curl --> Shoulder Press Combination*
5. Mountain Climbers*
6. Lean Lunge to Front Raise (Alternating Sides)*
7. Lateral Bosu Run OR Ski Jump*
8. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*

For Rounds 6, 7, and 8 continue to remove 2 exercises until you are left with exercise 7 and 8.


So there you have it! Fun eh! For my followers who I'm not currently training I would love some feedback on this workout.

Stay Strong!

~Byn