Move Me With Music











{02/16/2010}   “BLIZZARDS” (Approx 60 min)

A heavy indie mix with reggae and rock to push you hard! One of my favorites 🙂

1. “Mummer’s Dance” by Enya/Loreena McKennett (Remix) / 4:02 – Warm up, rhythmic releases 8 ct.

2. “I Write Sins Not Tragedies” by Panic at the Disco / 3:07

Verse – seated flat – 90-100 RPM

Chorus – Running With Resistance (RWR)

3. “Over My Head (Cable Car)” by The Fray / 3:58

Verse 1 – Seated climb

Verse 2 – Increase resistance

Chorus – Jumps – 1st to 2nd 8 count

4. “Dashboard” by Modest Mouse / 4:06

Verse – Standing Flat – watch pedal stroke & keep upper body rhythmic

Chorus – Sprint in saddle

5. “Nightbirds” by Ryan Adams / 3:51

Seated Climb – slide hips to back of seat, shoulders down, elbows relaxed and push for the whole song

6. “King Without A Crown” by Matisyahu / 3:43

Verse 1 – Seated flat

Verse 2 – increase res – standing climb

When the beats come in – RWR

7. “Decode” by Paramore / 4:22

Verse – Seated climb

Chorus – Standing climb

Instrumental – Jumps – 1st to 2nd 4 count

8. “Everybody’s Changing” by Keane / 3:35

Verse – Seated flat (80-90 RPM)

Chorus – Seated climb – increase resistance but keep the cadence

9. “Seven Nation Army” by The White Stripes / 3:51

Verse 1 – Seated climb – pedal with beats

Verse 2 – RWR

Beats – Jumps – 1st to 2nd to 3rd to 2nd to 1st and back – 8 count till end

10. “Soul Meets Body” by Death Cab for Cutie / 3:48

Verse 1 – Seated flat

Verse 2 – Increase resistance slightly – put some sand underneath your tires

Chorus – Standing flat

11. “On A Plain” by Nirvana / 3:16

Verse – Standing climb

Chorus -Jumps – 2nd to 3rd 8 count

Bridge – Seated climb – keep resistance & cadence

12. “Do You Realize” by The Flaming Lips / 3:32

Seated Flat (85-95 RPM)

13. “Ghost” by Howie Day / 5:26

Verse 1- seated flat

Chorus 1 – Seated flat – Increase RPM

Begin to slow your legs and eventually come to a stop

14. “Only Time” by Enya / 3:36 – Stretch

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