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4th of July Ride

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Happy early 4th of July y’all!!

I don’t know about you, but our summer is flying by.  Between my son’s different sports, and our jobs, it is nonstop on the go right now.  I hope everyone is having a fun and active summer too!

This summer has also allowed me the chance to get back into the weight room and lift weights seriously again.  I have my wonderful friend Claudine to thank for my reemergence in the weight room.  Without her as a workout buddy, my butt would continue to be lazy with the weights.  We had a great first month of working out together with some amazing gains!  Looking forward to what July brings with our workouts.

Andrea Chaffin Lowry's photo.

Today I taught the following 4th of July ride in my spin class.  I tried to keep the song titles “American/Independence/Something just related to the 4th” themed.  My son told me I was really stretching it by adding Pit Bull’s Celebrate song.  I went with the whole, “We are CELEBRATING the independence of our country,” reasoning.  He then rolled his eyes at me.  But hey!  You just gotta have a fast paced Pit Bull song in your ride.

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Anyway, we had a blast sweating and working during class today!  Since it was a special ride today, that also meant we had to have glow-in-the-dark necklaces for the ride.  We then followed the ride up with a blueberry custard cake and vanilla ice cream…Totally and completely healthy/nutritious calories too.  Sadly you can’t see everyone in the pic above, but I promise you they are smiling!

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I also wore my totally “American” fitness instructor’s tank top.  It’s our Duty to kick your Booty!  My awesome friend Jalene put this tank top together for me.

Wishing everyone an awesome and safe 4th this year!!

4th of July Ride

America, Neil Diamond 4:18

  • Warm Up

American Woman, The Guess Who 5:07

  • Heavy Climb in 3rd 1:30 60 RPM
  • Stand and reduce resistance to a light hill and jog or run for 1 min 80-100 RPM
  • Sit and hold cadence at 100 RPM 30sec
  • Standing jog or run 30sec 80-100 RPM
  • Sit and hold cadence at 100 RPM 30sec
      •      Repeat standing jog or run and seated cadence hold at 100 RPM till end of song

R.O.C.K. in the U.S.A. John Mellencamp 2.55

  • Sprints in 3rd 80-110 RPM
  • OR sprints on a medium hill 70-90 RPM

Freedom, George Michael 6:31

  • Heavy climb in 3rd 60-80 RPM
  • You can take this hill and just climb, or add in 30 sec seated surges (I prefer adding in the surges)

American Idiot, Green Day 2:45

  • 4ct Jumps 80-110 RPM

Born in the USA, Bruce Springsteen 4:40

  • Heavy Climb Seated 1min 60 RPM
  • Surge in 3rd 1min 60-80 RPM
  • Repeat

Party in the USA, Miley Cyrus

  • 4ct Jumps on the chorus 80-110 RPM

American Dream, MKTO 3:46

  • 30sec Climb in 3rd 70 RPM
  • 30sec Running on a Standing flat 80-110 RPM (the song even says, “we were born to run”!)
  • Repeat 2x

Celebrate, Pit Bull 3:13

  • Time to take a flat in 3rd and just fly! 80-110 RPM
  • Remember to keep that core strong and breathe

American Pie, Don McCelan 8:38

I had to end with this song. It is a long one, but such a great sing along song to end with!

  • 1:30 min Heavy Seated Climb 60 RPM
  • 1 min 4ct Jumps on light hill 80-100 RPM
  • 30 sec Medium Hill Climb in 3rd 70 RPM
  • 30 sec Seated Sprint on Medium Hill 70-100 RPM
  • Repeat the 30 sec climb and 30 sec sprint 3x
  • 1 min 4ct Jumps on light hill 80-110 RPM
  • 45 sec Seated Medium Hill 70 RPM
  • Come into 3rd on your Medium hill and surge to the finish line!


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