Spin With Whit | September Ride

Woohoo! The first Spin With Whit Ride Plan is here! As most of you know {and if you don’t now you do!}, I teach cycling classes in Louisiana as one of my side hustles, but I recently moved to South Bend, Indiana to attend the University of Notre Dame. Since I am missing my Louisiana cycling students so much, I decided to start putting monthly lesson plans on here with accompanying playlists. If you have taken my class before, hopefully this makes sense to you, and if not … well, apologies (i honestly don’t know how to explain a push-up on a bike through writing).

Let’s ride!


warm up // NO PROBLEM (feat. Lil wayne & 2 Chainz)

Ride it out + JUMP | RESISTANCE: BASE & Add 5 for jumps | jump Count: 4 | POSITION: one ➞ TWO ➞ THREE

NOTES: Start the jump sequence when it feels most natural with the song’s beat!

JUMPS // show me love (Feat. Chance the rapper)

JUMP | RESISTANCE: BASE +5 | jump Count: 4 | POSITION: one ➞ TWO ➞ THREE

NOTES: Start jumps at 0:30, and add +5 or half a turn to your resistance at 1:15 and take a break till 1:30 (repeat this for the same part of the song throughout)

JUMPS [ABS + ARMS] // I lIKE IT

verses >>>> JUMPs | RESISTANCE: BASE +5 | jump Count: 4 | POSITION: TWO ➞ THREE ➞ FOUR

Chorus >>>> PUSH UPS | PUSH UP SEQUENCE: Regular, Middle, Crunch (standing) | RESISTANCE: BASE +5

Climb // BABY

start >>>> Arms behind back | RESISTANCE: BASE +15 | Position: one

end >>>> standing climb | Resistance: max resistance | position: three

NOTES: Keep adding the resistance on throughout (slowly)! once you start to feel uncomfortable start moving into the standing climb.

Sprint // savage (Feat. flux pavillion & max)

verses >>>> Twist out Ab crunches | resistance: Base +5 | position: one

chorus >>>> sprint it out | resistance: base +5 through +10 | POsition: one or three

NOTEs: twist out ab crunches = pushing down into a regular crunch in position one (elbows should be pointing to the ground and hands are on the lower bar in a diamond shape) and pull one hand back and twist slightly in your core. Alternate this!

TAPBACKS // did i

verses >>>> Arms behind back | RESISTANCE: BASE +10-15 | Position: one

Chorus >>>> TAP BACKS | RESISTANCE: BASE +5 | TAPBACK Count: 4 | Position: Three

reverse CLIMB // JEALOUS (feat. lexii aliijai)

start >>>> standing climb | Resistance: max resistance | position: three

end >>>> Arms behind back | RESISTANCE: BASE +15 | Position: one

NOTE: towards the end when your resistance is at +10 your base, stomp on it And SPeed it up to feel the 🔥

SPRINT // Bound to you - Stash konig remix

verses >>>> Ab crunches | Resistance: base +5 | position: one

chorus >>>> sprint it out | resistance: base +5 through +10 | POsition: one or three

NOTE: ALTERNATE the ab crunches by dropping the right elbow only, then both, then left & Repeat!

feel good ride // Bound to you - Stash konig remix

cool down + Stretch // peckham


THE PLAYLIST



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