00:00okay guys good evening we've got spin core 20 minutes on the bike 20 minutes or 10 minutes
00:05sorry on the floor so let's get warm set a little bit of resistance on your bike
00:10make sure your feet are in nice and tight let's get started
00:18nice easy pace to start
00:21feel your way through the darkness
00:30hands on top just now position one light resistance
00:33are we all happy yes almost friday
00:46your friday this is your friday oh
00:50we'll catch up on that later we bet take your hands out
00:54wide speed up a little bit this is your friday can you say
01:01you're working on saturday you're working on saturday are you
01:09happy friday
01:13nice fast legs
01:17big deep breaths
01:21all right slow them down let's add some resistance
01:27and we'll find the rhythm in the music one two one two medium to heavy nothing too heavy
01:34hands are wide and just hold that rhythm
01:40enough tension to bring some heat into the legs
01:45so if you're going faster than the beat just add some resistance on
01:49one two one two
02:08okay slow the legs i think the resistance is the same we're gonna stand nice and slow
02:17now if it feels super light with the extra body weight just add on some resistance
02:24it will be lighter naturally
02:31now try and get the weight on the pedals just light on the hands and we're gonna catch the rhythm
02:39here we go
02:53keep we going
03:01have you had a nice not friday charlene
03:19let's go fast legs
03:26let's go fast legs
03:33let's go fast legs
03:40and awesome tune to warm up to keep going
04:02should we fit in the heart rate up now
04:04should we fit in the heart rate up now
04:18ready to climb
04:21yes bill i am is the answer ready to climb
04:24thank you
04:28very quickly very obedient there diane is that as ali like that as he very is the kind of relationship
04:35you have realize i'm treading on thin ice here well that's the question
04:38that's what we're going to do
04:40that's what we're going to do
04:41all right seven out of ten on your resistance
04:44one two one two
04:53strong legs and the climb
04:55slide your bump back to the seat
04:57is
05:00turn. Here we go. On lots of resistance. That's it. Yes. You can do it, Nicky. Come on. All
05:20right. Slow the legs. Don't touch the resistance. We stand. Catch the beat. One, two. Back to
05:38the seat on the beat. And you should be feeling the challenge.
05:51But you have room to turn up. Another quarter turn if you can. One, two. All right. Slow
06:14the legs. Stand. When you stand, this should be heavy. If the pedals are turning easy, it's
06:30too late. Catch the rhythm. Let's go. One, two. One, two. Chest up high. Bump back.
06:50All right. Let's take this to the seat. Done. Wow.
07:1030 seconds more. Keep pushing. Chin.
07:30And slow. Pull back. Sprinting resistance. About four out of ten. You can feel a little
07:39something. I love this track for sprints. Apologies in advance. There's a few wee f-bombs in this.
07:55Are we all okay with that? Are we all okay? I know you're a good Christian girl, Charlene.
08:02And you should never the like of it come out of your mouth, I'm sure. So make sure you've got
08:10some resistance to work against. This is one of the best sprint tracks. Nice medium pace.
08:25Rake yourself, rake yourself, take all the courage you have
08:31You're wasted on fixing all the problems that you've made in your own head
08:36Slight increase in pace
08:38Just below max
08:42And you will know when the time comes
08:47We're going to hammer this
08:49Ready? Chest down, elbows in
08:51Go!
08:56If it feels too light, once you start going fast, just add on
09:00Make it bite those thighs
09:02It's a short sprint
09:06Slow
09:06Tremble for yourself, my man
09:08You know that you have seen this all before
09:10Back to medium pace, where we started
09:12Tremble, little lion man
09:14You'll never settle any of your scores
09:17So these short sprints, hopefully you can do heavier with your resistance
09:20Your grace is wasted in your face
09:21Your fullness stands alone among the wreck
09:24Don't fudge it up this time, okay?
09:27Now learn from your mother
09:28I'll spend your days by sending your own
09:32Slight increase
09:33But it was not your fault but mine
09:36And it was your heart on the line
09:39I really fucked it up this time
09:43Didn't I, my dear?
09:46Full speed, good
09:47But it was not your fault but mine
09:49Oh yes
09:50And it was your heart on the line
09:53I really fucked it up this time
09:56Didn't I, my dear?
09:594, 3, 2, spin
10:01Slow right down
10:03Big breaths
10:13I think some of these resistances could be a little higher
10:17I see a lot of freewheeling legs here
10:22What?
10:23You're not the only one, don't worry
10:26Now everybody else is going
10:28Is he talking about me?
10:31All right, build up
10:33But 70% next week
10:40Should have brought Stuart to make us all feel like really super bruised fitters
10:4880%
10:55Get ready
10:57Not yet
11:08Full speed now, go
11:10There's not your fault but mine
11:13And it was your heart on the line
11:16I really fucked it up this time
11:19Didn't I, my dear?
11:23Last push
11:24There's not your fault but mine
11:26And it was your heart on the line
11:30I really fucked it up this time
11:33And start to slow
11:34Didn't I, my dear?
11:35Oh
11:36Didn't I, my dear?
11:39Well done
11:43Oh boy
11:44I know
11:45Me too, Charlene
11:47My legs too
11:48That's good though
11:50Happy Friday
11:51This is what your legs need though
11:54Big turns
12:00Ladies and gentlemen
12:01Prepare for turbulence
12:11This is a fast paced climb
12:13One, two
12:15One, two
12:16Seven out of ten
12:18Resistance
12:19One, two
12:21Real power climb here
12:42I'll see the legs
12:43Drive it to that beat
12:53Half a turn on when we stand
12:55There we go
12:56Up
12:57Catch the beat
12:58One, two
13:00They make it really heavy
13:01The heaviest you've had
13:03On the feet tonight
13:11Let the wave go side to side
13:13Let's go
13:24Let's go
13:25What a rush
13:26What a rush
13:30Come on, Helen
13:31Come on
13:32Don't give up
13:49That's slow
13:54Back to the sink
13:56Keep the resistance super heavy
13:59Slow legs
14:15I just got a little bit more
14:18A little bit higher
14:22Stand
14:26Here comes the beat
14:27Here comes the beat
14:35Come on
14:35Drag that back up the hill
14:37Stay together
14:39Every leg in sync
14:41One, two
14:42One, two
14:51I'll give this everything you've got
14:52It's your last big climb
14:57Push, push
15:02The key is the breathing
15:04Fill the lungs through the nose
15:06Slow out through the mouth
15:11Keep going
15:15To the top together
15:16Come on, Tim
15:22Oh, it's mean
15:29Last push
15:34And done
15:42Sprint resistance
15:43Easy legs
15:54Have I got your attention now?
16:08All like sprints
16:10To finish
16:12Set a challenging sprint resistance
16:18Feel it want to slow the legs
16:20Hands wide
16:2180% max speed
16:24Give me all of your speed
16:29Just swap the word love for speed
16:31All the way through this song
16:33And we'll be fine
16:38Are we ready for 100%?
16:41Yes?
16:43Here we go
16:52If you've gone heavier
16:53Your legs might be a little slower
16:55That's okay
16:56More muscle
16:58More calorie burn
17:00More power
17:05Halfway now
17:06Push
17:17Strong brace in the tummy muscles
17:20And loosen your grip
17:23Maybe it wasn't halfway
17:24Maybe it was one third
17:28Go
17:30Oh, yes
17:33We got this
17:34This ain't no thing, Diane
17:36We can do this all day
17:37Can we?
17:44Don't shake out, Helen
17:45Keep going
17:47Five
17:48Five
17:48Four
17:49Three
17:49Two
17:50Slow
17:51Nice
17:52Keep the resistance the same
17:55Lean back
17:56Put your hands in the air
17:59Wait
18:00Go now
18:04Just the outside
18:07I know
18:08Just two of you
18:09Are you guys in a bad mood?
18:15Lauren's thinking
18:16I've done enough
18:16Of what you've told me
18:17For the last 20 minutes
18:19Hands wide
18:20We sprint
18:21Three, two, one
18:23Go
18:24Give me all of it
18:43You're into the last minute
19:00Maintain the speed
19:02Come on
19:03Finish strong
19:04Go out with a bang
19:09Woo
19:19You're falling apart, Nikki
19:24Keep going
19:26Five
19:27Four
19:27Three
19:28Two
19:29One
19:32Nice
19:35That was just a tissue
19:38We were sprinting one night
19:39Years ago
19:41Somebody's pattern
19:42Fell and came out
19:42Of their bra
19:43It's fun, isn't it?
19:45What's that?
19:50Does anybody remember
19:52Way back at the start
19:53We had an instructor
19:54Here called Glenn
19:55Do you remember Glenn?
19:57Glenn always told this story
19:59How he was
20:00Used to do this thing
20:01And spin
20:01You don't really do much anymore
20:03It's called a hover
20:03You're like this
20:06And this
20:07So he says
20:08I don't know
20:08He tried to write it
20:09Into urban legend
20:11Some girl was like that
20:13And just everything came out
20:15And he just let
20:16He just let it
20:17He just let her be
20:18For a while
20:19Before he told her
20:20And if you knew Glenn
20:21You wouldn't be surprised
20:22At that
20:22But I don't know
20:26I don't know why
20:28I suddenly start
20:28Talking about boobs
20:29That's me starting now
20:31That's it
20:31That's it
20:33That's it
20:34Doors open
20:35Take a little stretch
20:38It only ever happened
20:39In one of my classes
20:40Once
20:41And I missed it
20:41There was a girl
20:42Like shrieked
20:43And by the time I looked
20:44The road was away
20:45I was like
20:46Raging
20:49You can still say that
20:51Can't you
20:55You'd be raging
20:56If a man
20:57Bits fell out
20:57And you missed it
20:58Wouldn't you
20:58So there you go
20:59Maybe you wouldn't
21:01Have I gone too far
21:03Come off the bike
21:08Oh dear
21:10Okay
21:11Let's come to the mat
21:12Let's get a little stretch
21:13Not stretch
21:14Set up for a core
21:19Apologies to anybody
21:20Watching this back
21:21And recording
21:21For all the booby talk
21:23It's not
21:24Not normally like this
21:26But I'm going to
Comments