- 1 day ago
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00:00okay guys good evening we've got 30 minutes to spin your feet should be in nice and tight into
00:25the pedals and we're going to start off with a nice gentle warm-up so your resistance to start just a
00:38little bit of resistance so you can feel the muscles working but you're not freewheeling just lay your
00:46hands on top of the handlebars this is hand position one okay so hands on the hand position one yeah
00:52and just relax the shoulders at a nice easy pace of the legs
00:58and just get a feel for your base resistance you can feel a little bit of something on the legs
01:09very important that you don't freewheeling or work with no resistance because you just end up with
01:15your legs or knees
01:21add about a quarter turn of resistance so clockwise about one quarter turn yeah and take your hands out wide
01:28relax the shoulders and elbows speed up let's go so accelerate into it you've got your toes dip slightly forwards
01:43small fast circles for the legs
01:45so we're getting the legs warm getting the heart rate up
01:56and start to slow the legs all right let's work on the beat now so add resistance to the legs start to
02:09slow down on to the rhythm so one two one two nothing too heavy for now
02:21it should feel either like a gentle hill or flat road and high gear
02:26just get a sense of the rhythm add a little quarter turn
02:43it's all happy tunes tonight but are you okay with that always half a turn on and stand up hands up tall
02:51and use your body weight side to side so let your body go side to side
02:58if you don't feel in control of the pedals add resistance on
03:02it's a big turns down
03:04come nice and tall let your body go side to side
03:08so push your bum back a little bit push your bum back and just move your body side to side
03:16all right slow the legs stay here
03:22now you should feel the resistance here
03:28we're going to kick back into the rhythm again
03:34three two one let's go
03:37that's it
03:44that's it now do we better resist this that's it just come side to side
03:51keep going
03:55big deep breaths and chest up
04:04nice
04:07and slow come back to the seat ease back to your base resistance
04:13just a little on
04:15anytime you need to have a drink
04:18we'll get into our first working track
04:22push the heart rate up a little bit
04:25we've got some speed work so we did a little mini sprint in the warm-up
04:29we're going to do that with heavier resistance this time
04:32so start to add on a little bit
04:38feet the legs just start to slow a little
04:41so we want that sweet spot of the resistance
04:47that you can still pick up some pace
04:50so i can find myself again
04:52and take your hands out wide
04:55your racing position
04:57elbows tucked in shoulders down
05:00tummy muscles breast tight
05:05a little bit of an increase in speed
05:07all right first sprint coming up
05:16accelerate let's go
05:18come on let's see the burst of speed
05:22come on let's see the ball of the foot
05:32keep it coming
05:33and maintain that rhythm.
05:36Big, deep breaths.
05:38Keep going.
05:48All of this time.
05:58Five seconds.
06:00And slow the legs.
06:03Same resistance.
06:05Keep it there so we know what to work with.
06:09Just let the legs slow.
06:11Now if you've got the right resistance,
06:13these legs should feel heavy a little bit now.
06:23So you're in charge of the intensity as we go through.
06:26But always make sure you have resistance on
06:29to make the muscles work.
06:32Slight increase in pace.
06:38Building back in.
06:46Are we feeling good so far?
06:48Yes?
06:50Maybe? No?
06:51Do you not like this song, Shirley?
06:58Speed up.
06:59Let's go.
07:00There's me just assuming it's the music, see?
07:05There's what's not to love about sore legs.
07:07I'm coming home for singing lessons.
07:16I'm here on my own.
07:19And you get 10% more speed.
07:21Come on.
07:21I'm here on my own.
07:22Let's go.
07:24I'm coming home.
07:24Take me home.
07:28Whew.
07:28Living it up.
07:35Last few seconds.
07:41And slow.
07:43Good, pull back, and recover, heart should be pumping in the chest now, let's get up
07:59the hills, alright, heavy resistance now, turn it up to the legs, go nice and slow,
08:13alright, we're going to catch the rhythm, the slower pace, here we go, 1, 2, 1, 2, now
08:32if your legs are going faster than the beat, add resistance,
08:43we're going to stand and attack this, double pace, here we go, oh yes, push the bum back,
08:58lift the chest, now try and bring your weight into the feet instead of the hands, so your
09:04hands are like, keep coming, if you've got more pace here, bring it in now,
09:21higher, but we're still not high enough, higher, higher, higher, we keep coming up, higher,
09:31higher, higher, but we're still not high enough, and slow, like to see, super slow, 1, 2, now this
09:49pace is a good measure for the resistance we're needing, stay in the seat, and push a little
10:03bit harder into it, just a slight increase in pace, if you're going too fast, the resistance
10:11this is too light, now keep the hands light, and feet, the abs biting, to help drive those
10:19legs, we stand, attack it, let's go, pick up the pace, think about side to side, use your
10:34body weight into the pedals, so it's time to push your bum back a little bit, over the seat, so you're
10:42not quite forward, yes, keep it going, that's slow, are you warm yet? Good, ease off just a little,
11:01and we're going to come on to the rhythm, medium resistance, 1, 2, 1, 2, nothing too heavy
11:09heavy for now, active recovery, is this one of my fusion playlists, it's all Sigala and
11:25Sigma, stick up the best tunes, good spinning music, all right, slight increase, up on the
11:40beat for 8, up 2, 3, 4, 5, 6, 7, 8, down, so it's important we're on the rhythm here, up,
11:498, 7, 6, and down, more resistance, up for Ian, let's go, 4, 3, 2, 1, down, 4, 3, 2, 1, up, down, stay
12:11here, keep pushing, oh, legs are heavy now, heart rate should be right up now, up for 8, up,
12:28so hands come high when you stand, and then back here, when you sit, here we go again,
12:43here we go again, here we go, and down, this is murder on the thighs, but I love it, down,
12:55up again, up again, 4, 3, down, 4, 3, nice, down, stay here, slow the legs, no changes in resistance,
13:16oh let's get heavy resistance on here real tough grind in the seat
13:28we won't get this up
13:37start building pace
13:41stand for it yet
13:43let's go
13:45up
13:47two, one, down
13:51four, three, two, one, up
13:55and down
13:59up again
14:03and down
14:05yes
14:07and lift
14:11down
14:13and pull back, recover
14:15and breathe
14:17love jumps
14:19ready for more speed
14:30always
14:33what's the correct answer to that question
14:39Helen
14:41it's like yes Phil, we are
14:44bring it on
14:46come on
14:48okay sprinting resistance
14:52somewhere between your base resistance and where we were in the last track
14:57little bit of hope, yeah
15:00build a little bit of pace in the legs
15:02of the legs
15:04if they go too fast too early they just add resistance
15:06we want the mix of speed and power
15:10hands wide, race in position
15:12tuck forward, elbows in
15:14fire it up, go
15:16hold on
15:18hold on
15:20hold on
15:22make sure you feel in control of the pedals
15:26you're not bouncing around
15:28too much
15:30hold on
15:32hold on
15:34hold on
15:36keep going
15:38now
15:40hold on
15:41and
15:42hold on
15:442
15:581
16:002
16:022
16:03Distance only goes up if you're touching it.
16:17How about a slight increase?
16:19Quarter, eighth of a turn even.
16:22Build a little bit of pace.
16:26Let's build with the music.
16:28Let it carry you to the end of the track.
16:333, 2, 1, go.
16:52Yes, nice.
16:55Big deep breaths through the nose.
16:57You shouldn't need that oxygen.
17:03Come on, make yourself proud.
17:19Maintain the speed.
17:21Come on, you got this.
17:23Big push.
17:27And slow.
17:29Well done.
17:31That was a good 45-second sprint.
17:33Okay.
17:38Okay, standing climbs.
17:42Targeting back of the legs, glutes, and thighs as well.
17:46So when you're ready, turn the resistance up a little.
17:49Stand slow.
17:55So a track like this might take a little bit of adjustment to get the resistance right.
18:00So don't be scared to adjust it.
18:02We're going to come on to the beat here.
18:05One, two.
18:06One, two.
18:07Add resistance if it feels that you're not in control.
18:11Give me your love.
18:13You should be needing to push down to catch the beat.
18:19Give me your love.
18:21Give me your love.
18:22Give me your love.
18:23Give me your love.
18:25In my head it sounds great, Eleanor, when I sing it does.
18:28Give me your love.
18:29I need it.
18:31Oh, yeah.
18:33How about more resistance?
18:34Yes or yes?
18:35Give me your love.
18:38Amanda, that works hard in here.
18:40There's no such thing as new.
18:42Give me your love.
18:43Just turn it around and make that your resistance.
18:48Keep going.
18:49We want everything burning from the waist down.
19:04And slow the legs.
19:06Stay up.
19:12Well done.
19:13Give me your love.
19:22Give me your sweat.
19:24I'm going to have to see a break.
19:26Are we ready to do it again?
19:33Can't hear you.
19:36Here we go.
19:37Here we go.
19:37Give me your love.
19:40That hill is yours.
19:42Give me your love.
19:48Oh, dear.
19:51Why don't you give me your love?
19:53Your legs will thank you for this.
20:08Slow.
20:10Maybe Friday, Saturday, maybe.
20:16One more push.
20:21Coming in.
20:22Here we go.
20:2530 seconds to the top.
20:29We got this.
20:30Yes.
20:38Give me your love.
20:39Oh, I don't have to give me, give me love.
20:44Why don't you give me your love?
20:47Oh, I don't have to give me, give me love.
20:51Yes.
20:51Love it.
20:52Brush push.
20:53Why don't you give me your love?
20:54And done.
20:57Awesome.
20:59Good work.
21:00We're almost there.
21:03We're ready.
21:04This always flies in.
21:13All right.
21:13Easy resistance for now.
21:17Just below sprinting resistance.
21:19Let's keep the legs moving.
21:25Keep the blood pumping.
21:31What a tune this is.
21:36All right.
21:37We're going to start with a climb.
21:39Turn it way up.
21:40Way up.
21:41Make those legs.
21:44Make those legs.
21:44Beg for mercy.
21:50Sounds brilliant.
21:53Pull back.
21:54Speed up.
21:55So we want speed with power.
21:59So not too fast in the legs.
22:03Slightly slower because the resistance is heavier.
22:07Now power that.
22:08Come on.
22:09All that power in those legs.
22:19Come on.
22:19Let's use it.
22:22All right.
22:23Add resistance.
22:24Lower the legs.
22:26Oh, it's me.
22:27I thought I'd lost you in the crowd.
22:29But how can I, when you stand out?
22:33You're like the sun through the evening rain.
22:36The bells are ringing.
22:38What do we sing?
22:39It's like a chorus of cats in an alleyway.
22:51Pull it back.
22:52Speed it up.
22:53Let's go.
23:00See, I can say that about your singing because I'm not in this path.
23:03So it's good to know.
23:05I'm so in love with you.
23:08Come on.
23:10Find the burn now.
23:11Chase it.
23:21Resistance up.
23:24This is your recovery.
23:29Oh.
23:35She and me both know that your legs deserve no mercy.
23:41All right.
23:42Don't show them any.
23:45Make them sing.
23:58Ready.
23:59One last heart push.
24:00Pull back.
24:01Speed up.
24:01Oh.
24:05Let the sweat come.
24:10Oh.
24:14I'm so in love with you.
24:16And I'm feeling love.
24:20Do you feel love?
24:23And I'm feeling love.
24:30Slow down.
24:32Pull back.
24:33Recover.
24:33Do you feel love?
24:33Do you feel love?
24:35Do you feel love?
24:36And I'm feeling love.
24:38And I'm feeling love.
24:38And I'm feeling love.
24:39Ooh.
24:40Ooh.
24:40Awesome job.
24:44Good work.
24:46Get a little stretch.
24:48For our last track.
24:49Yeah.
24:50Yeah.
24:51Yeah.
24:51Yeah.
24:52Yeah.
24:52Yeah.
24:53Yeah.
24:54Yeah.
24:54Yeah.
24:54Yeah.
24:55Yeah.
24:55Yeah.
24:55Yeah.
24:56Yeah.
24:56So a little bit of everything.
24:57A little mix bag to finish.
24:59Yeah.
25:00Yeah.
25:00Yeah.
25:00It's ain't about your love.
25:02When you're ready, resistance up.
25:04Stand.
25:09Medium pace.
25:14Get a little bit of something under your feet here.
25:18Something to push against.
25:20You're going to stay up and get ready to keep up the pace.
25:36Oh.
25:37Oh.
25:37Oh.
25:38Oh.
25:38Oh.
25:39Oh.
25:39Oh.
25:40Oh.
25:40Oh.
25:41Oh.
25:41Oh.
25:41Oh.
25:42Oh.
25:42Oh.
25:43Oh.
25:43Oh.
25:44Oh.
25:44Oh.
25:45Oh.
25:45Here we go.
25:46Let's catch the beat.
25:47Go.
25:47One, two.
25:48One, two.
25:57Big race in the abs here.
25:59Help control the pace.
26:02One, two.
26:03One, two.
26:05Get ready to sit for a just and race.
26:08Down.
26:08Pull back.
26:09Speed.
26:09Go.
26:10Hands wide.
26:10Keep something on it.
26:20Faster.
26:33Slow.
26:36Resistance up.
26:38Stand.
26:38Stand.
26:38Stand.
26:38Stand.
26:38Stand.
26:38Stand.
26:38Stand.
26:39Stand.
26:39Stand.
26:40Stand.
26:41Stand.
26:42Stand.
26:42Stand.
26:43Stand.
26:43Stand.
26:44Stand.
26:44Stand.
26:45Stand.
26:45Stand.
26:46Stand.
26:46Stand.
26:47Stand.
26:47Stand.
26:48Stand.
26:48Stand.
26:49Stand.
26:49Stand.
26:50Stand.
26:50Stand.
26:51Stand.
26:51Stand.
26:52Stand.
26:52Stand.
26:53Stand.
26:53Stand.
26:54Stand.
26:55Stand.
26:55Stand.
26:56Stand.
26:57Stand.
26:57Stand.
26:58Stand.
26:59Stand.
27:00Stand.
27:01Stand.
27:02Stand.
27:03Stand.
27:04Stand.
27:05Stand.
27:06Stand.
27:07Stand.
27:08Stand.
27:09Stand.
27:10the slower beats, way up on the resistance, one, two, one, two, one, two, all your strength
27:23now, if it's easy, turn it up, we're going to sit and reduce the race again, down, pull
27:38back, hands wide, speed, yes, let it go now, keep it coming, all the way, you're into the
28:06last 30 seconds of the pass, don't quit now, and slowly, good job, well done, keep some
28:35resistance on, keep legs turning, we're pulled out, nice music, well done guys, epic, so David's
28:52here next week, instead of me, so, David will give you some big epic hills as well, all right,
29:07push back, shoulders a little stretching, David's very excited to get back on the spin
29:20bike, it's been a while since he did a class, so that'll be good, so hopefully you all get
29:26back on the spin, come and join him, over at the hands, push forward, open the shoulder
29:33blades, and shake it out, and let's come off the bike, stretch the legs out, if you want,
29:50you can hold on to the handlebars, grab a foot, pull the heel tip up, get a stretch, then we'll
29:57clean the bikes down, good, two sides, so try and get your knees together, it's going to
30:09be a more effective stretch, into the thigh, in your IT band, stand nice and tall, and now
30:16stretch the back of the legs, take a foot up anywhere on the bike that's comfortable, lean
30:26in, do the stretch in the back of the leg, and change, good job guys, thank you so much,
30:33well done, if you can grab one of the blue cloths, or the blue cloths, spray on the cloth,
30:41and use the damp cloth to wipe the bike down, that would be great, thank you, and if you
30:48have any questions, let me know, thank you, thank you, thank you, thank you, and if you
31:01have any questions, let me know, and thank you, so much, thank you, thank you, thank you,
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