- 6 days ago
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00:00Nice flavour tonight. All songs you know, I think.
00:07Alright. Warm-up time. Light resistance. Hands on top.
00:21And nice medium pace. Just get the legs moving first.
00:30Are we all feeling good? Yes? Happy?
00:35Some smiles.
00:40Do we like 90s songs, Victoria? Yeah?
00:44Do you like a bit of 90s? Yeah?
00:48I know you do. There's five in the playlist tonight, Helen.
00:51What do you think of that? Five? Like that. Do you like a bit of five?
00:56Do we?
01:02Alright. Make sure you've got resistance for some speed.
01:04Take your hands out wide.
01:07Let's accelerate on the chorus. Let's go.
01:17So bend the elbows, lean forward a little bit.
01:25Nice. Slow the legs. Add resistance.
01:29Hands stay out wide.
01:34And on the beat.
01:35And on the beat.
01:35One, two. One, two.
01:37Breathe it to the very end.
01:41And absolutely, everybody breathes.
01:46Everybody, everybody, please.
01:49And I'm doing it.
01:49Now make sure you have enough resistance to stand with.
01:53If you need it, have it. Stand on the beat.
02:10Keep going.
02:12Keep going.
02:25All right, back to the scene.
02:28Slow the legs. Pull back.
02:30If you need, have a drink.
02:32Now or at any time.
02:34Through the class.
02:39Oh, there's still more.
02:41Speed it up again.
02:42I thought that was over.
02:46It felt very overish, didn't it?
02:48Didn't it?
02:57That's it.
02:58Keep those nice fast legs.
03:00Let's get the heart rate up a little more.
03:10Absolutely everybody.
03:14Absolutely everybody.
03:18Absolutely everybody.
03:20Everybody, everybody.
03:20In the heart.
03:2130 more seconds.
03:22Everybody breathe.
03:24And everybody needs.
03:26Absolutely everybody.
03:27Same pace.
03:28A little bit more resistance.
03:31Let's push up a little bit more.
03:34To ease into the workout.
03:38Nice fast legs.
03:40Dip the toes.
03:41Lean forward slightly.
03:43Keep the elbows soft.
03:46And slow.
03:48Good.
03:50And into the hills.
03:52Nice and early.
03:55All right.
03:58Find the rhythm first of all.
04:00Resistance about six out of ten.
04:02Again.
04:03We've got one, two.
04:05One, two.
04:07Hands out nice and wide again.
04:11Relax your grip.
04:13Brace the abs.
04:22And by the end of this track,
04:28we're going to see how strong your legs are tonight.
04:31Keep the body.
04:32Quarter turn up.
04:33Here we go.
04:37If it goes so heavy that you lose the rhythm,
04:41just bring it back.
04:43If you've got the feeling, jump to the ceiling,
04:46I will get it down tonight.
04:48One, if you're gonna, two, if you want to, three,
04:51cause everything's alright.
04:52If you've got the feeling, let's stop the dreaming,
04:55I will get it down tonight.
04:57It's just from the corner.
04:59Tell me if you want to fight,
05:00I'll make it down tonight.
05:03Maintain.
05:04Same speed.
05:05Same resistance for nine.
05:07Moving at the back to the track.
05:09We got it going on.
05:10We're the leaders of the pack.
05:12And if you feel alright, hold it tight.
05:13See, we want to carry on,
05:15cause we're gonna take you through into the...
05:16All right.
05:17Quarter turn up again.
05:18Everybody's growing.
05:19Now we're five when we come your way.
05:21So raise up your arms as we drop it on this.
05:23If it gets really heavy, slide your bum back on the seat.
05:26That's gonna give you a little bit more
05:28from the hamstrings and glutes.
05:31Especially if you pull one foot as the other pushes.
05:36Now I'll maintain the rhythm.
05:38One, two.
05:40If you're going slower, just pull back on the resistance
05:43until you're just about on it.
05:45If you've got the feeling less of the dreaming.
05:49I don't get it down tonight.
05:51It's just from the corner.
05:52Tell me if you want to fight for making me feel alright.
05:5980 seconds to the top.
06:05Have we got any more here?
06:08Do you have any more, Diane?
06:10You think?
06:11No?
06:12I think you do.
06:16Whatever you think you can add.
06:18Add it now.
06:20Let's go.
06:2550 seconds.
06:28Come on, send a message.
06:30A declaration of war to your legs.
06:39Push.
06:39Push.
06:45Nice.
06:46Smooth pedal strokes.
06:47One push, one pull.
06:5820 seconds.
07:01That's including the fade out time that will no doubt be
07:05the close the patio door moment.
07:07You've got the feeling less of the dreaming.
07:12I'll get it down tonight.
07:14It's just from the corner to me.
07:16If you want to fight for making me feel alright.
07:18Done.
07:22Wow.
07:23Okay.
07:27Best Eurovision song contest song ever.
07:33Do you agree?
07:35Do you not agree?
07:35No.
07:36I don't say ABBA.
07:38I'm down with ABBA.
07:41Alright.
07:42Medium resistance.
07:44We're going to go fast.
07:45Do you feel to go fast.
07:47Do you.
07:50Go.
07:50You should be able to feel some resistance.
07:53But you've got maneuverability to go quicker.
07:57Set your hands sprinting position out wide.
08:00Lean in a little, slide your back forward.
08:04So bend the elbows so we can help raise the core.
08:09Full speed.
08:10Now, go.
08:15Come on, let's get some speed.
08:17Dip the toes in, lean into it.
08:21A little bit more.
08:31And slow it down.
08:34Good.
08:35Resistance stays.
08:39Heart rate should be up now.
08:41If it's not, you need more resistance in our second sprint.
08:44If you're still breathing easy.
08:55Ready to go again?
08:57Ready?
08:59Ready?
09:00Here we go.
09:02Here we go.
09:04Push through the ball of the foot.
09:06Toes dip slightly forward.
09:08Now pump the knees fast.
09:10Come on.
09:13Nice.
09:16Slow it down.
09:17Slow it down.
09:18Slow it down.
09:20Slow it down.
09:32Slow it down.
09:36Slow it down.
09:37Slow it down.
09:39Slow it down.
09:41Slow it down.
09:43Slow it down.
09:44Slow it down.
09:44Slow it down.
09:45Slow it down.
09:45Slow it down.
09:45Slow it down.
09:45Slow it down.
09:46Slow it down.
09:46Slow it down.
09:46Slow it down.
09:46Slow it down.
09:46Slow it down.
09:47Come on, push.
09:55Yeah, love it.
10:07Last push.
10:11Four, three, two, one.
10:21All right, back up the hills.
10:27Maybe some jumps.
10:30Find the rhythm first.
10:32So more resistance.
10:35One, two, one, two.
10:37Just enough to stand with and no more.
10:41Should be nice and heavy in the seat though.
10:44Hands wide and climb.
10:47One, two, one, two.
10:49So that urgency in that beat.
10:55Make sure you've got resistance.
10:57You can feel and you can push.
11:00Keep going.
11:06Now if you think, if you were to stand,
11:08would your pedals go faster?
11:10If they would, add some on now.
11:13Up for eight.
11:15Up.
11:17And down.
11:18On the rhythm.
11:20Four, three, two, one.
11:22Up.
11:23Four, three, two, one.
11:25Down.
11:26Stay here.
11:27On the rhythm.
11:29One, two, one, two.
11:54Ready, stand, up we go, stay up, back to the seat, 8, 7, 6, back up, up, forward,
12:233, 2, 1, down, up, keep climbing, stay here, back to the seat, hold the beat, oh, the legs aren't
12:51burning now, it's too light,
12:5540 seconds to go, stand, 8, 7, 6, sit, up, and down, up, last time, stay up,
13:38and recover, good, alright, sprinting resistance, here we go, last legs when you're ready,
13:52let's go, straight into your sprint, that's pain, isn't it,
14:13slow the legs a little, just a little, and speed up again, surges of speed, slow the legs a little,
14:25wait for it,
14:26cause I just can't wait till you ride me, you're coming around, 4, 3, 2, go,
14:47keep going, slow it down, oh my,
15:04suddenly really warm in here, ready, here we go, slow it down,
15:23ready, here we go, say, baby, I just want you back, and I want you to stay, ready, go,
15:30Go.
15:43Keep going.
15:54Slow it down.
15:57Easy recovering.
16:01Walkin' on sunshine.
16:05Walkin' on sunshine.
16:09Slightly faster.
16:1710% more.
16:22Hold on.
16:26Hold on.
16:28Walkin' on sunshine.
16:30Whoa.
16:32I'm walkin' on sunshine.
16:34Whoa.
16:36I'm walkin' on sunshine.
16:38Ready for full speed?
16:41Let's go.
16:42Hey.
16:44All right now.
16:45And I feel good.
16:47I feel, I feel, I feel good.
16:49And I feel good.
16:51Hey.
16:53And I feel good.
17:01Come on, pump those legs.
17:04Come on, pump those legs.
17:15All the way.
17:19Don't feel good.
17:25And slow as we close the patio doors.
17:30I can't think of anything else now.
17:36Oh, boy.
17:39All right.
17:40We're climbing.
17:48The 90s by way of the 70s.
17:52On the beat when you're ready.
17:55One, two.
17:57One, two.
17:57All the way.
18:08So start by level six.
18:11I'm with the night five star for my lift.
18:12That be rolling a mad join.
18:14Just put your hands in the here.
18:15Cause there's a body over here.
18:17So grab yourself a bed.
18:18Oh, we can get our fee-for-all.
18:20I'm with it.
18:21So let me put my big brown fee-for-all.
18:23I'm comin' with the disco.
18:24I can flip so.
18:31Now this time when we turn up, we're going to go for a half turn, okay?
18:38Ready? Half turn up, let's go.
18:41One, two, one, two.
18:57Reduce by a quarter only, and hold the rhythm.
19:03One, two.
19:09I'll have to dig out the choreography for Pump.
19:12I did a lunge track to this in Pump like 12 years ago.
19:18Lost to the bits of time.
19:20That was fun.
19:23Very cheesy.
19:25Me and the boys coming down with murder.
19:28So, we're going to go another half turn.
19:30Are we it? Not yet.
19:46Ready for half turn?
19:49Let's go.
19:53Staying alive.
19:55Keep them legs moving.
19:57Stay alive.
20:02Stay alive.
20:11Back at four return of life.
20:15Stay to the side.
20:17Get far around and hide.
20:20Boy to the side.
20:45All right.
20:48All right.
20:49Half a turn on again.
20:52Ah!
20:53Oh, my goodness.
20:58Slide the bum back.
21:00Use push-pull.
21:03Come on.
21:04Fight down.
21:0640 seconds.
21:16Stay alive.
21:17Stay alive.
21:17Ah, ah, ah, ah, ah.
21:20Stay alive.
21:23Ah, ah, ah, ah.
21:24Stay alive.
21:31Get more with the fever on the dance floor.
21:35And recover.
21:40Stay alive.
21:41Stay alive.
21:47Exactly.
21:49All right.
21:51A couple more.
21:54Take it nice and easy to start.
21:57The harder you work, the more you rest.
21:59Now, maybe about 20, 30 seconds.
22:02Nice and easy.
22:09All right.
22:10Start to turn it up.
22:12Heavy enough to stand.
22:13Up for eight.
22:15Here we go.
22:16Up.
22:18Four, three, two, one.
22:20Down.
22:22Up.
22:24We're going a bit that bit.
22:26And down.
22:27This time.
22:28Up for four.
22:29Down for four.
22:30Up.
22:32Down.
22:33Stay close to the seat.
22:35Just lean forward.
22:40Up.
22:40Keep on moving on anyway.
22:43Come up and stay up.
22:45And slow the legs.
22:48Oh.
22:49Feels like I should be screaming.
22:50They should be super heavy now.
22:52Trying to get it through to my friends.
22:55Sometimes it feels that life is moving.
22:57Back to the seat.
22:58But I know things will be about me.
23:00Accelerate.
23:00Up for eight.
23:02Let's go.
23:03Up.
23:03When the rainy days are dying.
23:05Gotta keep on, keep on dying.
23:06All the bees and birds are flying.
23:08And lift.
23:10Never look more.
23:11Gotta hold on.
23:12And non-stop till the break it all.
23:13Down.
23:14Keep moving.
23:14Four and four.
23:15Three, two, one.
23:18Down.
23:19Down.
23:28Keep going.
23:32Stay down.
23:34Slow the legs.
23:35When the rainy days are dying.
23:37Gotta keep walking.
23:37I can't even turn them.
23:38All the bees and birds are flying.
23:41Oh.
23:42Never let go.
23:43Gotta hold on.
23:43And non-stop till the break it all.
23:45And keep moving.
23:46Don't stop rocking.
23:48Push.
23:48Get on up.
23:50When you're down.
23:51Baby.
23:52Take a good look around.
23:55I know it's not much.
23:56It should be a real struggle to turn those legs.
24:01Up we go.
24:03Be at seven, six.
24:05I'm done.
24:07Push hard.
24:09Stand.
24:10Up.
24:11Four, three, two, seven.
24:16Stand.
24:17Up.
24:18Stay here.
24:20Baby.
24:21Take a good look around.
24:23I know it's not much, but it's okay.
24:26Our last standing section of the class.
24:2930 seconds.
24:31Push.
24:33Keep on moving.
24:35Keep on moving.
24:37Keep on moving.
24:38Keep on moving.
24:38Stop pushing.
24:40Keep on moving.
24:42Keep on moving.
24:44Keep on moving.
24:47Keep on moving.
24:49Keep on moving.
24:51Keep on moving.
24:52Keep on moving.
24:54Keep on moving.
24:56Slow.
25:00Recover.
25:02One more.
25:10Let's get spicy.
25:15Ooh.
25:17Let's see, yeah, hold tight.
25:23All right, medium resistance.
25:26Medium legs.
25:28Here we go.
25:36Make sure you've got sprinting resistance.
25:39Don't go too late.
25:41First speed, 80%.
25:43Now, go.
25:4890%.
25:52100%.
25:53Go.
25:53Go.
26:063, 2, 1, and slow.
26:09La, la, la, la, la, la, la, la, la.
26:12La, la, la, la, la, la, la, la, la.
26:15So we've got one short sprint again, and then one longer, one to finish.
26:20If you can on this one, go a little heavier.
26:24It's not long.
26:29And if it's too much, take it back off.
26:3780% max speed.
26:39Go.
26:4390%.
26:46Here we go.
26:47All in.
26:48All in.
27:003, 2, 1, slow the legs.
27:05Easy ones done.
27:07Shake it, shake it, shake it.
27:10Shake it, shake it.
27:1680%.
27:1680%.
27:17Here we go.
27:18Try it with that resistance.
27:2290.
27:24Double sprint.
27:25Go.
27:27Come on.
27:28Finish strong.
27:29This is it.
27:40Halfway.
27:45Come on.
27:46Don't let the legs slow.
27:48Fight for it.
27:51Five seconds.
27:57Yes.
27:59Well done.
28:02Keep the legs turning.
28:04Let's bring the heart rate down.
28:06Big breaths.
28:08Oh, boy.
28:13That was fun.
28:16I hope I enjoyed that.
28:28Let's give the shoulders a stretch.
28:34Other side.
28:38And forward.
28:41And up.
28:44And back.
28:48Nice.
28:49Okay.
28:50When you're ready, let's come off the bike.
28:54Stretch the bikes.
29:00Take a heel to the butt.
29:02Start nice and tall.
29:15And change.
29:19That was a sweaty one tonight, wasn't it?
29:24It's hard to beat the 90s tunes though, isn't it?
29:27Hard to beat.
29:28Good.
29:29Hamstring stretch.
29:30Foot up on the bike.
29:31Anywhere.
29:32That's good for you.
29:35Soft knee.
29:36Lean in.
29:46Change.
29:47Change.
29:49Change.
29:58And a calf stretch on the back of the bike.
30:01Foot up.
30:01Lean forward.
30:02Heel on the floor.
30:04Just relax it.
30:06To come back.
30:10For anybody else's calf's really tight, do you think that's nice?
30:14Isn't that?
30:14It's a lovely stretch.
30:16I often wonder if it's only me that feels that one.
30:19Other side.
30:32Good job, guys.
30:33Thank you so much.
30:34Well done.
30:36Bring a friend next week.
30:40I know you've got some.
30:45If you can give the bike a wipe down with a dump cloth, that'd be great.
30:49And if you have any questions, let me know.
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