Safe And Sound 073

Spring 2013 SPIN #23 (47 min) 01. 3:13 WARM UP / Safe And Sound – Capital Cities 02. 3:40 STANDING FLAT / Wings – Little Mix 03. 3:24 SEATED & STANDING HILL / Alone Together – Fall Out Boy 04. 7:49 SEATED FLAT w/ LEG DRILLS / Flying Blind (Tom Fall Remix) – Cosmic Gate 05. 3:45 ROLLING HILLS / What About Now – Bon Jovi 06. 2:58 JUMPS / Hey Mama – Mat Kearney 07. 9:52 SEATED FLAT / As The Rush Comes (Armin Van Buuren Remix) – Motorcycle 08. 5:05 SEATED & STANDING HILL / Gone Shootin’ – AC/DC 09. 3:24 SPRINTS (3 x 25s) / Skyway Avenue – We The Kings 10. 4:00 COOL DOWN & STRETCH / I Won’t Give Up – Jason Mraz On Spotify: On Vevo: http://www.vevo.com/watch/capital-cities/safe-and-sound-official-video/USCA31300017

I Like How It Feels 066

Spring 2013 SPIN #16 (64 min) PART ONE 01. 3:25 WARM UP / Good To Be Alive – Jason Gray 02. 3:40 SEATED & STANDING FLAT / I Like How It Feels – Enrique Iglesias w/ Pitbull 03. 3:50 SEATED & STANDING HILL / Burn It Down – Linkin Park 04. 3:38 JUMPS / And She Was – Talking Heads 05. 3:53 SEATED FLAT w/ LEG DRILLS / Sweet Disposition – The Temper Trap 06. 3:35 SEATED & STANDING HILL / Want U Back – Cher Lloyd 07. 4:03 JUMPS / Shakedown – Bob Seger 08. 4:19 SPRINTS (3 X 15’s) / People Like Us – Kelly Clarkson 09. 3:25 RECOVERY, COOL DOWN & STRETCH / Sing Together – Train PART TWO 10. 4:00 WARM UP, SEATED HILL / Because We Can – Bon Jovi 11. 3:26 SEATED & STANDING FLAT / Don’t Stop The Party – Pitbull w/ TJR 12. 4:26 ROLLING HILLS / Little Talks – Of Monsters And Men 13. 3:09 SPRINTS (3 x 25’s) / My Songs

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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:

Because We Can 038

Spin Winter 2013 #14 (48 min) 01 Shadow of the Day – Linkin Park – 4:50 (Warm up) 02 Walls – Sultan & Ned Shepard w/ Quilla – 6:07 (Seated / Standing Flat) 03 Shakedown – Bob Seger & The Silver Bullet Band – 4:02 (Seated Flat / Jumps) 04 Contagious – Avril Lavigne – 2:09 (Sprints) 05 Because We Can – Bon Jovi – 4:00 (Seated / Standing Hill) 06 If I Lose Myself – OneRepublic – 4:02 (Seated Flat) 07 Dark Side – Kelly Clarkson – 3:26 (Seated Hill / Running with Resistance) 08 Give Me Your Hand (Best Song Ever) – The Ready Set – 3:48 (Sprints) 09 La Grange – ZZ Top – 3:35 (Seated / Standing Flat) 10 Tightrope – Janelle Monae w/ Big Boi – 4:23 (Jumps) 11 Live While We’re Young – One Direction – 3:19 (Sprints) 12 The a Team – Ed Sheeran – 4:19 (Cool down / Stretch) Happy BDay Allison!

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