Group Fitness Headquarters

FIRE/HEAT THEME

Burning Down The House (45 Version) - Talking Heads - Warmup
Burning Love - Elvis Presley - Warmup
We Didn't Start The Fire - Billy Joel - Interval Sprints 1:05-1:18 1:45-1:58 2:28-2:40 3:01-3:14 3:40-4:30..... There are several seconds of silence at the end of this song and a long intro into the next. Cue to grab water and get set to go again/explain the next drill.
The Heat Is On - Glenn Frey - Change it to "the gear is on" - every time you hear "The Heat/Gear Is On" add a little bit of gear until you max. Keep the tempo consistent. Back off when you have to and restart again. Build and back it off. You've got 7 chances to add :25 :51 1:13 2:03 2:49 3:11 3:25
Let It Burn - Volbeat - 15 second tempo sprints - recover - repeat.
Fire Burning - Sean Kingston - Standing Climb
Just Like Fire - P!nk - Back to Intervals - :40-1:04 1:45-2:20 2:57-end
I'm On Fire - Radio Edit - Cabante - Standing Climb add gear at 1 min and again at 2:15
Fireball - Pitbull, John Ryan - Standing Tempo Climb - Jumps :30-:46 1:33-1:48 2:34-2:51 3:23-end

The last 20 mins of class - 2x thru the following
10
20 10
30 20 10
40 30 20 10
50 40 30 20 10
60 50 40 30 20 10
Increase the intensity of work each time the time drops down.
10 seconds ON
20 seconds easier then last 10 ON
30 seconds easier, 20 a little harder, 10 ON
and so on.....

Two chances to go through it!

Love Is On Fire - ItaloBrothers
Fire In My Soul - Walk Off The Earth
Girl On Fire - Stereothief
Burn It To The Ground - Nickleback
Spark The Fire - Gwen Stefani
Blaze Up The Fire - Major Lazer
Burnin' For You - Blue Oyster Cult

Fireflies - Owl City - Cooldown
Burn - Usher - Cooldown

Spotify
https://open.spotify.com/user/1243302944/playlist/5zmTLF0c6nYKlOGg7kC2D4

FLY/BIRD/AIR Theme Playlist

https://open.spotify.com/user/1243302944/playlist/2IpWkQy4mshCEqrNFWplN0

The Fresh Prince of Bel-Air – DJ Jazzy Jeff – Warmup
Rockin’ Robin – Michael Jackson

Hands In The Air – Timbaland – Tempo Climb – Lyrics say “Standing on Chairs” so stand and climb at :45-1:15 1:47-2:17 3:18-end

Fly Away – Lenny Kravitz – Interval Sprints – Break Away at the Chorus :49-1:11 1:36-1:59 2:23-end Cue: Your chance to get away – what are you riding away from?

Learn To Fly – Foo Fighters - :42-1:08 1:49-2:19 2:41-end Cue: Continue Interval Sprints but this time we’re making our way back home.

Fly Away – 5 Seconds of Summer – Tempo – it’s quick – find it and do your best to hold tempo. Cue: Take my heart to the end of the world and fly away tonight…

When Doves Cry – Prince – Standing Climb

Air Force Ones – Nelly – Seated Climb – Keep the resistance heavy and maintain it. If your bikes have “gears” add 2 gears each time the chorus lyrics say “give me 2 gears I need 2 gears” and back off at the end of each chorus.

Little Bird – Annie Lennox – Standing Climb “I’ve just got to put these legs to the test”.

Bird Set Free – Sia – Heaviest Seated Climb of class. Start tempo and go heavier and slow it down each chorus 1:03-1:55 2:34-end.

Danger Zone – Kenny Loggins – Interval Sprints – You all know the song – When we’re in the danger zone we’re gonna move – sprint – go. First 2 are short - :29 and :58 Last 2 are longer 2:03 3:00

In The Air Tonight – NonPoint – Tempo – It’s quick. DRUMS 1:26 2:31 Music changes at 3:30.

Hot Air Balloon – Owl City – Happy Music! 20/10 work.

Edge of Seventeen – Stevie Nicks – Find the finish line – focus in on your bike you have five minutes to use that driving back beat to get you there.

I Believe I Can Fly – R Kelly - Coodown
Sugar How You Get So Fly – DJ Meetha – Cooldown

Honorable Mentions:
Castles In The Sky – Liz Kay – Cascada Radio Edit
Lose My Breath – Destiny’s Child – Peter Rauhofer’s Breathless Remix

THE COLOR PLAYLIST

https://open.spotify.com/user/1243302944/playlist/2nWvtevHk0stESD4DPMa6D

Black Betty - Ram Jam - Warmup
Pretty Fly (For A White Guy) - The Offspring - Warmup

Blue Monday '88 - 7" Version - New Order - Tempo Seated Climb
1:50-2:00 Music Changes - Cue to add gear for about a minute
3:00 - Back off Gear until 3:18
3:18 - End - Gear back up and commit

Paint It, Black - The Rolling Stones - Continue Seated Tempo
Speed has increased - feel the change
2:14 - "humming" - Cue a one minute sprint
2:38 - spring out to the end of the song

Gold On The Ceiling - The Black Keys - Standing Tempo Climb

Black Or White - Michael Jackson - 30/30/30
First 30 Explain The Drill
30-1:00 = Slower Speed
60-1:30 = Speed increase #1
1:30-2:04 = Speed increase #2
RESET
2:30 = Speed increase #1
2:58 = Speed increase #2

Trouble - P!nk - Tempo - Pick up interval sprints
:18-:32 :46-1:01 1:57-2:12 2:26-2:55

Lucky Strike - Maroon 5 Continue Interval Sprints - the songs works almost perfectly for 30 on 30 off.

Roses Are Red - Aqua - 70RPM - Alternating 16 and 32 Ct Jumps

Sunrise (Motivo Hi-Lectro Radio Mix) - Simply Red - Heavier Seated Climb
63 RPM - This is your chance to really add some gear and spin heavy
Really cool beats in this tune let the beat push you

Little Red Corvette - Prince - Interval Sprints on Chorus :47-1:00 1:33-1:49 2:20-end

Greyhound - Swedish House Mafia
Almost 7 minutes of everything - we're up we're down stick with me
Alternating periods of heavier resistance with periods of recovery
I'll cue when to transition heavier to lighter and how long we'll be there
At 1:00 come in heavy and climb. We're here for 30 seconds.
Recover until 1:46 - back on get heavy again - longer interval - hold for 45
At 2:33 recover until 2:48
At 2:48 Stand And Climb thru 3:45 take a seat
Refind your seated climb - easy here - let the music build back
Gear slowly comes back as the music does - when you're ready add it back
By 4:50 be heavy again - stand back up
One last bit seated attack in this song - at 5:22 sit and GO
You have a big recovery after this attack - you're here 30 seconds
Recover - big water break till the end of the song

Fast Car - Radio Edit - Jonas Blue - Heavier Tempo Work - Start Seated - Stand 1:00-1:50 and 2:33-end.

Breathe Into Me - Red - 3 minutes - it's heavy it's aggressive - find tempo it's fast and I want you as heavy as you can be while maintaining the tempo.

99 Red Balloons - Goldfinger - Finisher - 2 Big Attack Sprints 1:09-1:39 2:28-3:08 Song has a strange ending - works well at the end of a playlist just prior to the cooldown for some wind down time pre-cooldown

Barefoot Blue Jean Night - Jake Owen - Cooldown
Run Around - Blues Traveler - Cleaning Bikes Song
Clearest Blue - Gryffin Remix - CHVURCHES

GREAT TIPS!!!!!

https://www.acefitness.org/blog/5980/how-to-make-an-impression-in-your-group-fitness

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