Hey Hey Hallelujah 315

Inspiration: The month is passing quickly and it’s been over two weeks since I’ve posted. Today I had two classes, including another RPM class to sub for, so be sure to check out the shorter 45m version on Spotify. Some current favorites that I’ve been using a lot…Work, Don’t Need Nobody, It Ain’t My Fault, Bad Man, River and Get Ugly. Two tracks (Heartbeat and Motion) were picked up from RPM #68.
Genre: Alternative, Country, EDM, Pop, Rock
Approximate time: 63 minutes

Ride Profile & Tunes:

Warm up – Heartbeat / Mat Kearney

Seated / Standing Flat – That’s How You Know / Nico & Vinz (feat. Kid Ink & Bebe Rexha)
Seated / Standing Hill – Motion / Chicane

Seated Hill – Don’t Need Nobody / Ellie Goulding
Seated Sprints (3X) – Sleeping With A Friend (Kat Krazy Radio Mix) / Neon Trees
Quick Standing Hill – It Ain’t My Fault / Brothers Osborne

Quick Seated Flat with Tabata Sprints – Bad Man / Pitbull (feat. Robin Thicke, Travis Barker, Joe Perry)
Seated / Standing Flat – Wild Child / Cardinox

Jumps on a Hill – Hey Hey Hallelujah / Rachel Platten (feat. Andy Grammer)
Seated / Standing Hill – 3AM / Mads Langer

Seated Flat with resistance loading – Work / Rihanna (feat. Drake)
Seated to Standing Hill – River / Bishop
Seated Flat with cadence building – The Ghosts Of Beverly Drive / Death Cab for Cutie

Seated / Standing Hill – Get Ugly / Jason Derulo
Standing Hill – Rise / David Guetta (feat. Skylar Grey)
Seated Sprints (3X) – Love The Past, Play The Future / CTS
Cool down & Stretch – Over And Over Again / Nathan Sykes (feat. Ariana Grande)

On Spotify:

Shorter 45m version:

On YouTube:

In the News:

7 thoughts on “Hey Hey Hallelujah 315

  1. Thanks for posting, your playlists and routines are great!!!

    What is timing for the “Quick Seated Flat with Tabata Sprints – Bad Man / Pitbull (feat. Robin Thicke, Travis Barker, Joe Perry)”? Could you please write out the timing for the tabata sprints?

    Thank you! Huge appreciation for your posts!!


    1. Thanks for your post Inga! About Bad Man…isn’t it a great track?
      What I’ve been doing is a random alternation between intense sprint intervals with short recovery breaks. For example after a 10 sec transition at the start, get moving with a 10s sprint, then 15s recovery, then a 20s sprint, followed by a 10s recovery, a 15s sprint, a 20s recovery, then a 30s sprint…and so on until end of the track. You could also match the movements better with the changes in the music, using the “Come ‘n get it girl / Ooo Ahh…Ooo Ahh” as a cue for sprint work.


      1. Thanks for the reply! I am going to try ‘Bad Man’ tomorrow in my 5:45am class with the timing you suggested.

        How do you perform ‘jumps on a hill’ for “hey hey hallelujah”?

        I’ve seen multiple variations of “Jumps on a hill” from other instructors.



      2. Thanks for the reply!! Yes, this is a great track. I am going to try it tomorrow in my 5:45am class with the timing you suggested.

        How do you perform “jumps on a hill” for hey hey hallelujah? I’ve seen multiple instructors perform the drill differently.

        Thank you!!!!


      3. For Jumps on a Hill, the resistance is higher and rhythm is slower than std jumps…adding more resistance every 45-60s. Alternating from Seated hand position 2 to Standing Hand positiin 3.


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