Inspiration: WELCOME 2017…we have so much to do this year!
Let’s start off right with a powerful ride INSIDE! Many are happy to see ’16 off, hopeful for a much better year ahead. Actually, I thought 2016 was a pretty good year on many fronts…personally, 2016 brought us: a new home, a full year on job with an awesome company that serves older adults in West Michigan, college graduation of our youngest daughter…followed by a new job and new home in downtown Chicago, continued good health of both parents and both in-laws, a better than average summer in west Michigan, continued great times in the various cycle studios of the Greater GR YMCA…and most recently, news of an upcoming marriage for my oldest daughter.
Let’s get to the ride! SURPRISE, it’s my NEW favorite full hour (plus) ride.
The awesome Netflix series THE CROWN, has an equally awesome soundtrack and this ride starts with one of my favorite instrumentals. Tracks from PROJECT 46 & MERCY ME and another remix of BEAUTIFUL PEOPLE (Chris Brown) and COPS COME (Northern Faces) are perfect to start things off after a warm up. THE RIGHT WAY is a great track for one of my favorite leg drills. Look for the new tracks by DAYA and NINE INCH NAILS. Just before a well-deserved cool down & stretch, NOW OR NEVER is perfect for killer sprints.
Best wishes for the new year…ENJOY THE RIDE!
Genre: Alternative, Christian, EDM, Pop, Rock, Soundtrack
Approximate time: 67 minutes (it’s a long hour to start the year!)
SPINList and Summary Profile:
Warm Up – Duck Shoot (from the Series THE CROWN) / Rupert Gregson-Williams)
Seated / Standing Flat – Beautiful (It Hurts) / Project 46
Seated Sprints – Welcome To The New / MercyMe
Standing Hill with Seated Sprints – Beautiful People (Felix Cartal Club Remix) / Chris Brown
Alternating Sprints & Jumps – Cops Come / Northern Faces
Seated / Standing Leg Drill (alt seated / standing flat…increasing time standing with each 1 minute segment) – The Right Way / Flashtech
Running with Resistance – Childern of the Wild / Steve Angello (ft. Mako)
Sprints – Help Me Run Away / St. Lucia
Jumps – Living Out Loud (KDA Remix) / Brooke Candy (ft. Sia)
Seated Hill and Standing attacks – Burnin / Calvin Harris
Seated Flat with Pick ups – Words / Daya
Quick Seated Flat – Dear World, / Nine Inch Nails
Seated Flat / Standing Sprints – Last Train / Tiesto
Steep, Steady Climb…Jumps on a Hill – No Diggity / Blacksteet
Strong, Finishing Sprints…increasing intensity! – Now or Never / Outasight
Cool down & Stretch – Queen Elizabeth (Acoustic version) / Cheat Codes
About the acclaimed 2016 NETFLIX Original Series THE CROWN: