Rise and Shine 358

Inspiration: I dedicate this post to the MONDAY MORNING TEAM at the Wolverine Worldwide Family YMCA!
I’ve been on the early (5:10AM) Monday schedule for a while now and start my work week with a great group of dedicated, fitness-minded members…we often declare that WE LOVE MONDAYS!
I’m so thankful for the Grand Rapids area YMCA and the outstanding, quality wellness programing that is actively supported by branch and corporate leadership. In the early days, the class was just a 45 minute format, and eventually was changed to a full hour based on member (and my) feedback. This branch is also one of the only locations in the area to offer an extended 90-minute Endurance Cycle class (limited winter session).
For this dedication ride, I selected a variety of tracks to support a strong ride profile, sending positive messages and queues, fitting for a Morning theme…and keeping the energy level high with plenty of intervals (flat stretches & hills).
All tracks are worth a listen, but these are some of the notable finds: Make Me Better…another new release from James Blunt (see the YouTube Live post below!), Good Morning, Spirit Moves, What Do I Know? (a rock solid track on Ed Sheeran’s new release), Feel It Still, Rise and Shine, the greatly anticipated new Lorde track (Green Light), Don’t Give Up (and the MONDAY MORNING TEAM never does!), Been Here Before (week after week), Walking On Air and the beautiful Rise Up from Andra Day.
OH YES, this is my new FAVORITE RIDE! Enjoy the Ride…and Love YOUR Monday.
Genre: Alternative, EDM, Pop, Rock
Approximate time: 63 minutes
SPINlist and Summary Profile:
Warm Up – Make Me Better / James Blunt
Alternating Seated Flat / Standing Run – Rollercoaster / Bleachers
Seated / Standing Hill – Good Morning (Tigertown Remix) / Grouplove
Sprints – Sprit Moves / Langhorne Slim
Jumps – What Do I Know? / Ed Sheeran
Seated Flat with increasing cadence – The Beat Of Your Heart / Bush
Sprints – In My Head / Galantis
Standing Climb / Optional modification…Figure 8’s – Feel It Still / Portugal. The Man
Running with Resistance – Rise and Shine / Deorro
Quick, standing Hill – Rock And Roll All Nite / KISS
Steep Seated (to Standing) Hill Climb – Halfway There / Sheryl Crow
Transition from Seated climb to Uphill / Standing Sprints – Green Light / Lorde
Seated Sprints – Don’t Give Up / Morgan Page
Seated Flat (ACTIVE Recovery) – Where We Belong (Demo) / Fleetwood Mac
Standing Hill / Seated surge – Ballroom Blitz / Sweet
Alt. Seated / Standing Hill – Been Here Before / Phantoms (with Dillon Francis)
Sprints – Walking On Air / Katy Perry
Cool down & Stretch – Rise Up / Andra Day

On Spotify:

On YouTube:

SPin the News:
http://www.philly.com:
Q&A with a SoulCycle instructor: Everything you need to know about the new cult class
http://www.philly.com/philly/blogs/sportsdoc/QA-with-SoulCycle-instructor-Sabine-Gerdts.html

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