Inspiration: Clearly a SPEED theme with this 45+ minute mix that I put together for a busy week of subbing classes at the 5 different YMCA branches in and around Grand Rapids. Remember, the max RPMs for all these sprints is about 120.
Genre: Alternative, Dance, Pop.
Approximate time: 49 minutes
Preview / Purchase on iTunes:
Warm up – Am I Wrong – Am I Wrong – Single
Seated / Standing Flat – Bright Lights – Bright Lights – Single
Seated / Standing Hill – Speed Limit – No Limits
Sprints (15/30/30) – D’Ya Wanna Go Faster – Good To Go
Seated / Standing Hill – Slow Down – Amsterdam Twerk Music – EP
Seated / Standing Flat – Best Day of My Life (Gazzo Remix) – Best Day of My Life (Gazzo Remix) – Single
Standing Hill with Seated Sprints (15/15/30) – Fast In My Car – Paramore
Seated / Standing Flat – Echoes (feat. Andreas Moe) – A Town Called Paradise (Deluxe)
Seated / Standing Hill with Seated Sprints (15/20/30) – Slow Down – Stars Dance
Seated Hill and Running with Resistance – Parachute (Radio Edit) – Parachute – Single
Sprints (10 x 5) – Duos – DJ Box – June 2014
Cool down & stretch – The Line – Fuego