- 1 week ago
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00:00Lights on here, we're all in the dark.
00:22Okay, so we've got 30 minutes of spin.
00:43Thank you, I think I'm shrinking, I used to be 5, and that's 2-2 now, there we go.
00:56I don't know, it must be.
00:59I was sitting thinking, oh my God, that feels far too...
01:04Good to go?
01:06Yeah.
01:07Nice.
01:10Right, Monday again.
01:12Guys, how are we doing?
01:13Ready?
01:14Let's get warm.
01:17So, nice and easy on the resistance to begin with hands, nice and wide at the handlebars.
01:231, 2, 1, 2.
01:25Nice and easy.
01:32So nice and comfortable on the beat here.
01:35It's time to get the legs warm, getting the heart rate up.
01:51In all fairness, I actually never figured out what film this is from.
01:56What film is this from?
01:58The Hangover?
01:58Oh my God, of course it is.
02:00All right, add a half turn on.
02:03A little bit heavier on the beat now.
02:11Now add gears to stand if you need to.
02:144, 3, 2, 1.
02:17Stand.
02:22It's going down, down.
02:32Take a seat.
02:33Pull back on the resistance.
02:35Nice and easy on the beat again.
02:381, 2, 1, 2.
02:44Looking good, team.
02:47She's amazing, love how you're blazing, how that occasion.
02:50Girl, what you want will look closer?
02:51Time to get paid, it's maximum wage.
02:53That body belong gonna close up.
02:55I'm in the days, that bottom is waving at me like them and I know you.
02:59You want to show like the gun out of the host.
03:01Same again.
03:01Add half a gear on, a little bit heavier on the legs.
03:14Ready to stand, team?
03:164, 3, 2, 1.
03:25Love it.
03:32Now take a seat, hold that resistance if you can.
03:41Ellen, it's your bike wobble.
03:42Do you want me to fix it?
03:44You alright?
03:47Slow the legs.
03:49Small reduction.
03:56Start to find the beat again.
04:08Last round.
04:09Gears to stand.
04:11Let's go.
04:14Let's go.
04:19You sit my legs right around.
04:26Sorry.
04:28We're done.
04:29I was expecting that to keep going.
04:33Well done, team.
04:35Oh my goodness.
04:37Straight in with a sprint, guys.
04:44So, easy for now.
04:46We want to find our sprint resistance.
04:51So, sprint resistance for you.
04:59You're sacked.
05:03So, sprint resistance for you is where you have complete control.
05:09Start that again where you feel peace as well.
05:13If you're feeling your legs are going quicker, could you restart?
05:18Can you restart this off?
05:21Lovely.
05:25So, yes, we want full control of our pedals.
05:28If we're feeling like the bike's pedaling for us, we need a little bit more resistance.
05:34If it's a little bit too hard to keep the speed, pull your resistance back so you can find that
05:40point where you can work with energy and speed.
05:45Hands are wired and hips are back.
05:55We have three rounds, if I remember rightly.
06:00First round.
06:02Three, two, one, sprint.
06:08So, small dip in the toes, chest is lifted.
06:12And remember to breathe.
06:17All your power is in your breath.
06:20Send it to your legs.
06:24And keep the speed burning.
06:27Woo!
06:32Hold it.
06:33Keep going.
06:34Woo!
06:35Woo!
06:39Woo!
06:40Woo!
06:40Woo!
06:40Woo!
06:41Woo!
06:42Woo!
06:443, 2, 1.
06:46Easy.
06:47Back on beat.
06:491, 2, 1, 2.
06:53Slumdog Millionaire!
07:032, 2, 2, 1.
07:042, 2, 1.
07:072, 2, 1.
07:083, 2, 1.
07:09come in. So again, make any small adjustments. And get ready. Four, three, two, one, go.
07:31Yes, team, I love it. Keep it going.
07:39Nothing can ever come between us. So come and dance with me, take it home.
07:48Keep going.
07:51Woo!
08:01Four, three, two, one, easy. Breathe. One more round.
08:09And now, I need you. Gonna make it.
08:14Turn it home. I'm ready.
08:16Back in. Let's go.
08:19You are the reason I agree. You are the reason I'm still the mystery.
08:25You are my destiny. I'm just to take hold.
08:30Oh, oh, oh, oh.
08:32Yes, team, I love it.
08:36You are the reason I'm still the mystery.
08:38You are the reason I'm still the mystery.
08:40So come and dance with me, take hold.
08:44I'm feeling the mystery.
08:46Take hold.
08:47Bye-la, bye-la.
08:48Stay with it. We're nearly there.
08:51Bye-la, bye-la.
08:54Bye-la, bye-la.
08:55Bye-la, bye-la.
08:56Bye-la, bye-la.
08:57Bye-la, bye-la.
08:58Three, two, one, done.
09:01Woo!
09:02We are warm now, right?
09:05Oh.
09:09So, moving into climbs.
09:12Couple of jumps.
09:15Find that beam.
09:18One, two, one, two.
09:20I travel the world and the seven seas.
09:25Everybody's looking for something.
09:27Some of them want to use you.
09:30Some of them want to get used by you.
09:35Some of them want to abuse you.
09:39Some of them want to be abused.
09:42Slow the legs.
09:44Small breather.
09:52Back on beam.
09:53Oh, sweet dreams are made of this.
09:58Who am I to disagree?
10:02I travel the world and the seven seas.
10:07Everybody's looking for something.
10:11At about half a gear.
10:13Getting ready to jump.
10:19Four, three, two, one, up.
10:23Four, three, two, one.
10:27Four, three, two, one, nice.
10:32And down.
10:34Hold it here.
10:37Keep that resistance if you can.
10:39One, two, three, two, one, nice.
10:47Ready to stand.
10:50Four, three, two, one.
10:56We're staying up, girls.
10:58Sorry.
10:59Some of them want to abuse you.
11:03Some of them want to be abused.
11:06Slow the legs.
11:09Take an opportunity to stretch here through the backs of the legs.
11:16Bring it back.
11:31Horse and turn on.
11:33Let's go.
11:34Sweet dreams are made of this.
11:37Who am I to disagree?
11:42I travel the world and the seven seas.
11:45Everybody is looking for something.
11:49Sweet dreams are made of this.
11:53Who am I to disagree?
11:57I travel the world and the seven seas.
12:01Everybody is looking for something.
12:04Sweet dreams are made of this.
12:08Who am I to disagree?
12:12I travel the world and the seven seas.
12:16Everybody is looking for something.
12:20Sweet dreams are made of this.
12:22Stars and pull it back team.
12:23Well done.
12:24Who am I to disagree?
12:51Let's go.
12:52One, two, one, two, one, two, one.
12:55Two, three, two, one, three, two.
12:57and you want to find a good resistance
13:02something we can build from
13:05one, two, one, two
13:23eight count jumps
13:25it's coming
13:30if you need to adjust your gears now
13:32it is heavy
13:35let's go
13:36up right
13:39four, three, two, one
13:42down and hold
13:45up again
14:01hold it back
14:04easy go
14:05stand on beat
14:07recover
14:11so you know what to expect now
14:28how we doing team
14:30still feeling that pressure on your legs
14:33see how that climb
14:34we should be feeling the incline
14:36gears to stand
14:40up right
14:45and down
14:47lots of control here
14:49your core
14:50zipped up nice and tight
14:52chest is lifted
15:09stay down
15:10hold that resistance if you can
15:13otherwise use this as a recovery
15:22oh
15:27ow
15:40if you took gears off
15:43put them on down
15:44up right
15:49and down
16:01let's go
16:04yeah
16:29Stay up.
16:42Looking good team, nearly there, four, three, two, one, whoo, all right, keep that tension
16:53on, keep it on, short, heavy, heavy time, one, two, one, two, start where you left off,
17:04with the resistance, let's make a big noise, no big disgrace, hands are wide, shoulders
17:17relaxed, on the beat, we will, we will rock you, so objective one, hold the rhythm, slide
17:35your butt back a little bit in the seat, push your legs forward and down and add one quarter
17:41turn, yes we will, we will, we will rock you, now get that feeling of pushing through the
17:52heel, forward down, we're going to find your limit by the top of this hill, if you've got
18:02it, another quarter turn on now, go, if it's too much, take it off again, we will, we will
18:13rock you, you'll never know until you try, we will, we will rock you, that's it, keep
18:21your chest up, don't look at your feet, they're not going anywhere, dig in now, feel the push,
18:40keep the hand grip light, tummy tight, last few seconds, and pull back, well done, Jesus, okay, what
18:58goes up, must come down, down the hill, speed work, so center resistance of about four out
19:04of ten, and give me some moderately fast legs, whatever that means to you.
19:09her face is a map of the world, is a map of the world, what film's this from?
19:14you can see she's a beautiful girl, she's a beautiful girl, yes, ah, yes, and everything
19:34that means to you.
19:34speed up, full speed, let's go, now if you feel your freewheeling, add some resistance,
19:41you need something to push against, suddenly you have to feel it, and slow the legs, keep
19:55the resistance the same, not too slow.
20:07we probably could have done a whole playlist of songs from this film, to be honest.
20:14yeah, there is a good view, isn't there?
20:17this decade was much harder to get good songs than the 80s and 90s.
20:25are we ready to go again?
20:29acceleration, now.
20:31high.
20:33so when we sprint, bring the hips slightly forward at the seat, turn your toes down, and puff hard
20:40and fast.
20:48and slow, now slow the legs right down, take a breather.
20:57if you don't need this, then you know what would come next.
21:01you're not working hard enough.
21:06bring back a little bit of pace.
21:13are we warm yet?
21:23are we ready for one more sprint here?
21:26let's go there.
21:41speed up those legs one way.
21:43keep going.
21:48keep going.
21:50keep going.
21:57almost there.
22:04and slow it down.
22:11well done.
22:13back up the hills again.
22:16oh yes.
22:20alright.
22:22i took some liberties for this track, as i did last week.
22:27i got a little remix.
22:29but the original music was the same.
22:34now you should all get this.
22:37what film series is this from?
22:39Diane?
22:44Diane?
22:46no?
22:49no?
22:51no?
22:52no?
22:52no?
22:52yes.
22:53well done.
22:54why did you turn the music off?
22:58sorry.
22:59okay.
23:00yeah, turned off so good here, yeah.
23:02alright.
23:03find the rhythm.
23:11three minutes to the top from here.
23:13four.
23:14resistance about six out of ten to start.
23:17hands wide.
23:19elbows relaxed.
23:22grip lifts.
23:24tummy nod.
23:26push the rhythm.
23:32i add a quarter turn.
23:34we're gonna come up.
23:35jumps for the count of eight.
23:38here we go.
23:40up.
23:42and down.
23:46here we go again.
23:52this time up for sixteen.
23:55up.
24:00four, three, two, one, down.
24:07now, up for four, down for four.
24:10four.
24:11back.
24:13try and keep your bum close to the seat.
24:15just shift your weight up the handle bars.
24:19let your chest dip forward a little bit.
24:23all here.
24:26oh.
24:29if you lose the rhythm, just pull back a little bit.
24:32or take a recovery and come back in on the same resistance.
24:37up for eight again.
24:39here we go.
24:40up.
24:42and down.
24:50and down.
24:51and down.
24:52four, three, two, one.
24:55up.
24:59nice sixteen.
25:01here we go.
25:02up.
25:06yes.
25:09back time.
25:14now.
25:15up for twelve.
25:17and down for four.
25:21four, three, two, one.
25:23four, three, two, one.
25:25up.
25:26yes.
25:28four, three, two, one.
25:30four, three, two, one.
25:32up.
25:36up.
25:39i love it.
25:43down.
25:46down.
25:46and up.
25:47whoo.
25:49whoo.
25:51four, three.
25:53up.
25:58four, three, two, one.
26:00stay down.
26:01push the legs.
26:02let's go.
26:03oh.
26:04and not push the legs.
26:06well done.
26:07i want to do more of that.
26:10okay.
26:14slower, steeper and stronger.
26:21turn it up when you're ready.
26:23once you've recovered.
26:25maybe it's not slower actually.
26:27it feels to get slower but when you start moving to it.
26:31what a tune.
26:33what feeling is this run now?
26:35this is the proper female empowerment.
26:39classic this one.
26:41no, nobody.
26:43coyote ugly.
26:46no, no.
26:47i need to take a breath.
26:48wy've got to let you know.
26:48i need to do my mind.
26:49why are you shaking your head?
26:53you have seen it?
26:54you don't like it?
27:00we'll talk after i can't hear you.
27:03i probably shouldn't turn the music off again.
27:05turn it up, up, up!
27:07come on.
27:07climb really heavy now.
27:09i'm right on the limit of what your legs can do on this week.
27:19Make this the heaviest you've gone tonight.
27:26If you need to, push the bum back.
27:31When you push down and forward, more hamstrings, more glutes, more muscles, stronger.
27:4480 seconds to the toms.
27:52Now stay strong, so we're only one more track after this.
27:57Set those legs on fire.
28:03Now if you've found a second wind and you can go heavier, now's the time to do it.
28:10Try it, and if it's too much, take it back.
28:14Make you sweat.
28:19Woo!
28:29What a try.
28:3530 seconds.
28:37Last push together.
28:38Come on.
28:40Come on.
28:43Big, deep breaths.
28:48They say the same things in labor.
28:51Can't hear you.
28:52They say the same things in labor.
28:55Push.
28:57One more breath.
28:58Oh, labor.
29:10I couldn't imagine anything scarier than having you in the labor room.
29:14That English, you'd think I'd be used to an English accent, but now I couldn't get what you were saying.
29:21Oh, boy.
29:22One more.
29:23Deep breaths.
29:25Oh, my goodness me.
29:27All right.
29:28Are we ready?
29:30No.
29:30Last one.
29:31Speed work.
29:31Three and a half minutes.
29:33Resistance four.
29:35Fast legs now.
29:3680% max speed from the off.
29:40No lower than 80 to the end.
29:44Hands wide.
29:45Loins girded.
29:49So, we're doing 80, 90, and 100.
29:51That's it.
29:52Make sure your resistance is good.
29:57Showing 90.
30:00Whoop.
30:02Whoop.
30:06Whoop.
30:07All the 90.
30:12All the 90.
30:21Are we ready to pump it?
30:23Are you?
30:28Five, four, three, two, sprint.
30:34Faster.
30:35Faster.
30:4080%.
30:42100 again.
30:4880%.
30:50Hold in here.
30:53Check this out right here.
30:57Two.
30:58Two.
30:59Two minutes.
31:01On the clock.
31:03We got this.
31:0790%.
31:08All right.
31:11B-L-A-C-K-E-Y-E-G-D
31:13To the E.
31:14Then the I.
31:15To the S.
31:15When we play, you shake your ass.
31:17Shake it, shake it, shake it, shake it, girl.
31:19Make sure you don't break it, girl.
31:20Cause we gonna turn it up.
31:22Turn it up.
31:23Turn it up.
31:24Turn it up.
31:25One, zero, zero.
31:26Go.
31:30Come on.
31:31Wrap up those legs.
31:36Keep going this time.
31:48Five, four, three, two, one.
31:5280%.
31:53Oh, I know you want to go slower.
31:57You can go slower once it's over.
32:02Back to the 90.
32:08Less than a minute.
32:09Keep going.
32:10Do it.
32:11Let's get it on.
32:12Move it.
32:12Come on.
32:13We do it.
32:18Hold the 90.
32:19Hold the 90.
32:24Hold the 90.
32:25Hold the 90.
32:27Hold the 90.
32:28Hold the 90.
32:28Come on.
32:37109.
32:38Let's go.
32:39Take it home.
32:40Pump it.
32:46Whoo.
32:55Almost there.
32:56His joint is drizzling
32:59It's sizzling and wild
33:00Three, two, one, slow
33:03Oh yes
33:08What you got?
33:16What film is this from?
33:20Ah, guys
33:22Do you guys not watch films?
33:28Could you call this another
33:30Female empowerment
33:31Classic? Definitely
33:33There's been four of these films
33:39No, they were
33:40Nineties
33:41And there's only two
33:43Not to get all technical on you
33:45Pedantic, very pedantic when it comes to films
33:48Bridget Jones' Diary
33:51What will you say about Coyote Ugly
33:53Helen
33:57Oh yeah
33:58Watch it again
33:59That's enough
34:00Just in case you think I'm lying to you
34:03Okay
34:04Let's get a little stretch
34:08So I think we'll probably call it a day on the soundtracks
34:11Because the further away you get from the 80s
34:14The less
34:16The less reliance on music and films
34:20Brutal
34:20Brutal this week
34:21Awful
34:22We'll do the next decade and it'll all just be
34:24Like Hans Zimmer
34:26Orchestral music and stuff
34:27Push forward
34:29I would love to do that actually
34:31You need to bring back some 80s fun and films and music and stuff
34:36That's the best era
34:38Well in all fairness
34:39They did do Mamma Mia
34:40Didn't they?
34:41They re-released that
34:46Let's come off the bank
34:49Had a feeling you might have had something to say
34:51That doesn't count
34:53Absolutely does
34:54Okay
34:56Knees together
34:57I can't get off this bike
34:59Woo
35:04What do we have in the 2010s?
35:07A great showman
35:09Yeah
35:10I could do a whole playlist of the greatest showman
35:13I'll have a wee look actually
35:14If we can throw together a good playlist of songs
35:16Maybe we'll
35:17Things may be wrong
35:18Stop
35:21Don't stop me now
35:22Oh we could have put that in
35:25That was in Shaun of the Dead
35:26That would have been a 2000s film
35:28That would have been 2000s
35:29That would have been a good one
35:30Damn it
35:32Why am I only thinking now?
35:36That was a great film
35:37I did send you the playlist on Friday
35:39I know
35:39And I did
35:40Well in all fairness
35:41I didn't see it on Friday
35:42Do you know when she tells me
35:43What song she's doing?
35:45Four o'clock today
35:50Better late than never
35:52In all fairness
35:53I did spend ages
35:56Googling movies yesterday
35:58Soundtracks
35:59And it was rubbish
36:01I know
36:02It was rubbish
36:03I felt so uninspired
36:04I just thought
36:05No
36:05I'll do it tomorrow
36:06Maybe the next decade
36:07Will be better
36:18There'll be a good few
36:19Actually
36:20Do you know what?
36:20We probably could do a good few
36:22From like the likes of
36:23The Avengers and stuff
36:24All of the superhero films
36:25But they have some good songs
36:27I know
36:27But it just spins a bit
36:29I don't know
36:29Let's stretch calves
36:31Take the foot up on the bike
36:32And heel on the floor
36:33Lean forward
36:35I don't know
36:36I just see
36:37I know the Guardians
36:38The Galaxy
36:38All of us
36:39Yes, they use great songs
36:41But I don't know
36:42It just feels
36:44It feels very disingenuous
36:45Or something
36:46The way they use the music
36:48I don't know
36:49Other sides
36:50I'm just not
36:51Just not a fan of Marvel
36:54What?
37:04You and your Marvel
37:05And your Mamma Mia
37:06And all
37:09Couldn't be two polar opposite things
37:11It's a good job
37:11We're not all the same though
37:12Isn't it?
37:13Guys, well done
37:14Thank you so much
37:14Yay
37:16We're going to take our talking nonsense
37:17To each other
37:18Over there
37:20If you can give your bakes
37:21A little wipe down
37:22With a dump cloth
37:23Please
37:24That would be great
37:25And yeah
37:26Get booked in for next week
37:27And bring a friend
37:29Please
37:29My legs
37:34That was hard work today
37:46Bye
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