Spring Break 058

Spring 2013 SPIN #9 (47 min) 01. 4:53 WARM UP / Soak Up The Sun – Sheryl Crow 02. 3:26 SEATED & STANDING FLAT / Don’t Stop The Party – Pitbull 03. 3:51 SPRINTS ON A HILL (3 X 30s) / Domino – Jessie J 04. 3:42 SEATED & STANDING HILL / Fly Away – Lenny Kravitz 05. 3:32 JUMPS / Spring Break – Jump Smokers w/ Pitbull 06. 2:13 SEATED HILL & RUNNING W/ RESISTANCE / California 37 – Train 07. 3:19 SPRINTS (3 X 30s) / Chasing The Sun – The Wanted 08. 4:47 SEATED & STANDING FLAT / Paradise (Tiesto Remix) – Coldplay 09. 4:22 SEATED & STANDING HILL / Cheers (Drink To That) – Rihanna 10. 3:46 SPRINTS ON A HILL / Let’s Go – Calvin Harris w/ Ne-Yo 11. 3:23 JUMPS ON A HILL / Pocketful Of Sunshine – Natasha Bedingfield 12. 3:40 SPRINTS (3 X 15s) / I Like How It Feels – Enrique

read more Spring Break 058

Carry On 057

Spring 2013 SPIN #8 (48 min) 01. 4:39 WARM UP / Carry On – Fun 02. 4:25 SEATED & STANDING FLAT / Take A Walk – Passion Pit 03. 4:03 JUMPS / Hella Good – No Doubt 04. 6:06 SEATED FLAT w/ SPRINTS / Sing Me Back To Life (Extended Mix) – Markus Schultz 05. 3:36 SEATED & STANDING HILL / Runnin’ With The Devil – Van Halen 06. 3:15 SEATED FLAT w/ ROLLING HILLS / The World Is Mine – David Guetta 07. 3:20 SEATED FLAT w/ LEG DRILLS / I Remember – Deadmau5 w/ Kaskade 08. 4:03 JUMPS / Fire Burning – Sean Kingston 09. 3:46 SEATED & STANDING HILL / Back To Life – 3OH!3 10. 3:57 SEATED & STANDING FLAT / The Rockafeller Skank – Fatboy Slim 11. 4:00 SEATED HILL & SPRINTS ON A HILL / My Time – Fabolous 12. 3:48 COOL DOWN & STRETCH / Burning Desire – Lana Del Rey On Spotify:

read more Carry On 057

Wherever You Will Go 056

Spring 2013 SPIN #7 (48 min) 1. 4:02 WARM UP / By Your Side – Tenth Avenue North 2. 4:33 SEATED & STANDING FLAT / As One – Hadouken! 3. 4:28 SEATED & STANDING HILL / Rock Your Body – Justin Timberlake 4. 3:37 SPRINTS (4 x 20s) / Girlfriend – Avril Lavigne 5. 4:06 JUMPS / Blue Collar Man – Styx 6. 4:03 SEATED & STANDING HILL / Just Give Me A Reason – Pink 7. 3:07 SEATED FLAT w/ ROLLING HILLS / Troublemaker – Olly Murs w/ Flo Rida 8. 4:00 STANDING HILL & SPRINTS ON A HILL (3 x 20s) / I Don’t Wanna Stop – Ozzy Osbourne 9. 3:51 SEATED & STANDING FLAT / Elephant – Alexandra Burke w/ Erick Morillo 10. 3:17 JUMPS / Mermaid – Train 11. 3:40 HILL & RUNNING w/ RESISTANCE / DJ Got Us Falling In Love – Usher w/ Pitbull 12. 3:24 SPRINTS / Kids In America – Kim Wilde

read more Wherever You Will Go 056

Don’t Stop 054

Spring 2013 SPIN #5 (45 min) 1. 4:06 WARM UP / Dashboard – Modest Mouse 2. 3:45 SEATED & STANDING FLAT / Hungry Hearts – Nause 3. 3:40 JUMPS / Mercy – Duffy 4. 2:15 SEATED HILL / Tush – ZZ Top 5. 3:37 SEATED FLAT WITH ROLLING HILLS / The Dynamo Of Volition – Jason Mraz 6. 3:30 SPRINTS / LaserLight – Jessie J w/ David Guetta 7. 3:48 SEATED HILL & RUNNING WITH RESISTANCE / We Run The Night – Havana Brown w/ Pitbull 8. 3:38 SEATED & STANDING HILL / I Don’t Want To Be – Gavin DeGraw 9. 3:19 SEATED & STANDING FLAT / Set It Off – Timomatic 10. 2:55 JUMPS / Don’t Stop (Color On The Walls) – Foster The People 11. 4:06 SEATED & STANDING HILL / Fighter – Christina Aguilera 12. 3:28 SPRINTS / Smooth Criminal – Alien Ant Farm 13. 4:31 COOL DOWN & STRETCH / Hometown Glory – Adele On

read more Don’t Stop 054

SPINdurance II 053

Spring 2013 SPIN #4 01 5:54 Warm up – Owl City Hello Seattle (Remix) 02 4:50 Seated Flat – Ozzy Osbourne Crazy Train 03 6:07 Seated / Standing Flat – Sultan & Ned Shepard w/ Quilla Walls 04 4:57 Seated Flat – The Doors w/ The Crystal Method Roadhouse Blues (Crystal Method Remix) 05 5:04 Seated Hill – Rihanna Diamonds (Dave Aude 100 Extended) 06 8:12 Seated Flat / Sprints – Alex Gaudino w/ Kelly Rowland What a Feeling (Club Mix) 07 4:52 Seated Flat – AC/DC Thunderstruck 08 5:21 Seated / Standing Hill – Eminem Lose Yourself (Soundtrack Version) 09 4:39 Seated / Standing Flat – Golden Earring Twilight Zone 10 7:31 Jumps – Quad City DJ’s C’mon N’ Ride It (The Train) 11 5:05 Seated / Standing Hill – Muse Uprising 12 5:13 Seated Flat – Angels & Airwaves The Adventure 13 6:10 Seated Flat – Avicii Fade Into Darkness (Vocal Club Mix) 14 5:58 Seated / Standing

read more SPINdurance II 053

It’s Time 052

Spring 2013 SPIN #3 (50 min) 01. WARM UP / 3:58 / Imagine Dragons – It’s Time 02. SEATED & STANDING FLAT / 3:30 / Hardwell – Apollo 03. SEATED FLAT W/ ROLLING HILLS / 3:30 / Phillip Phillips – Gone, Gone, Gone 04. SEATED FLAT / 6:34 / Seal – Amazing (Kaskade Remix) 05. SEATED & STANDING HILL / 4:29 / Justin Timberlake w/ Jay Z – Suit & Tie 06. JUMPS / 4:48 / Madonna – Give It 2 Me 07. SPRINTS ON A HILL (3 x 20s) / 4:17 / Nirvanna – Lithium 08. SEATED FLAT / 3:43 / The Killers – Mr. Brightside 09. SEATED & STANDING HILL / 7:05 / Falco – Rock Me Amadeus (Extended Version) 10. SPRINTS (3 x 15s) / 3:52 / Flo Rida w/ RedFoo – Run 11. COOL DOWN & STRETCH / 4:13 / Bon Jovi – Amen On Spotify: Track #6 on YouTube:

Breathing 051

Spring 2013 SPIN #2 (46 min) 01. WARM UP / 3:25 / Jason Gray – Good To Be Alive 02. SEATED & STANDING FLAT / 3:24 / CAZZETTE – Beam Me Up (Kill Mode) 03. SEATED & STANDING HILL / 3:29 / Nelly – Hey Porsche 04. JUMPS / 4:39 / Chumbawamba – Tubthumping 05. SPRINTS (3 x 30s) / 3:46 / The Afters – Every Good Thing 06. SEATED FLAT / 6:31 / Kylie Minogue – Timebomb (DADA Remix) 07. SEATED & STANDING HILL / 3:35 / Eric Clapton – Cocaine 08. SEATED & STANDING FLAT / 3:54 / Jason Derulo – Breathing 09. JUMPS / 3:16 / The Clash – Police On My Back 10. SEATED & STANDING HILL / 4:20 / Talking Heads – Once In A Lifetime 11. SPRINTS (3 x 25s) / 3:09 / Fall Out Boy – My Songs Know What You Did In The Dark (Light Em Up) 12. COOL DOWN & STRETCH

read more Breathing 051

Ready To Go (90 minutes of the 90’s) 050

Spring 2013 SPIN #1 (92 min) 01. 4:05 / WARM UP / Everything But The Girl – Missing 02. 3:08 / SEATED FLAT & ROLLING HILLS / The Rembrandts – I’ll Be There For You 03. 4:29 / JUMPS / Haddaway – What Is Love 04. 2:50 / SEATED FLAT / Barenaked Ladies – One Week 05. 3:31 / SPRINTS / Eiffel 65 – Blue 06. 4:34 / SEATED & STANDING HILL / Semisonic – Closing Time 07. 3:47 / SEATED FLAT / Gin Blossoms – Follow You Down 08. 4:05 / SEATED HILL & RUNNING WITH RESISTANCE / Natalie Imbruglia – Torn 09. 4:30 / JUMPS / Marky Mark And The Funky Bunch – Good Vibrations 10. 3:32 / STANDING HILL / Lenny Kravitz – Are You Gonna Go My Way 11. 5:24 / ACTIVE RECOVERY / Sheryl Crow – If It Makes You Happy 12. 3:33 / SEATED FLAT / The Goo Goo Dolls – Slide 13. 3:18

read more Ready To Go (90 minutes of the 90’s) 050