Category: playlist

This week’s cycle class video, playlist and choreography! (Ride 11)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, playlist, spinLeave a comment

 Here is a video recording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of sweaty, rewarding fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: https://youtu.be/B2VKziNMHLM

After a 4 minute flat warm up, we start Track 2 off with a gradual seated climb, ending with a heavy heavy hill.

Track 3 has 3 sets of 30 second sprints.

Track 4 is another gradual seated climb, ending with a heavy heavy hill.

Track 5 drops to small hill for 3 sets shifting from position 3 to 3 out of the saddle, adding gear each set.

Track 6 is out of the saddle for the track, shifting from position 1 to 3.

Track 7 is a short seated climb.

Track 8 drops gear to a small hill, shifting from position 2 to 3.

Track 9 drops gear to a small hill, where we have jump intervals from position 1 to 2.

Track 10 is our final sprint track where we have 3 sets during each chorus.

Track 11 is our final seated climb.

Track 12 we have 3 sets shifting from position 2 to 3, holding the heavy hill from the previous track.

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly, Dani

This week’s cycle ride with video, choreography, and playlist! (#10)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, playlist, spinLeave a comment

 Here is a video recording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of sweaty, rewarding fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: https://youtu.be/NfjQwjdTAzA 

After a 4 minute flat warm up, we start Track 2 off with a gradual seated climb, ending with a heavy heavy hill.

Track 3 holds the heavy hill and uses the beat to shift from position 1 to 2 for 15 second intervals on and off.

Track 4 drops gear to a small hill for 3 sets shifting from position 2 to 3 out of the saddle, adding gear each set.

Track 5 a gradual seated climb, ending with a heavy heavy hill.

Track 6 is holds the heavy hill and uses the beat to shift from position 2 to 3 for 2 sets.

Track 7 drops gear to a small hill, where we have 2 sets of jumps from position 1 to 2.

Track 8 is another gradual seated climb.

Track 9 we hold position 3 for the entire track, while also holding the heavy hill from Track 8.

Track 10 is our final sprint track where we have 3 sets during each chorus.

Track 11 is our final seated climb.

Track 12 we have 3 sets shifting from position 2 to 3, holding the heavy hill from the previous track.

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly, Dani

This week’s cycle class video, playlist and choreography! (Ride 9)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, home workout, motivation, playlist, spinLeave a comment

 Here is a video recording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of sweaty, rewarding fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: https://youtu.be/WzXcChHy6Is

After a 4 minute flat warm up, we start Track 2 coming out of the saddle right after adding to a small hill to position 2. shifting to position 3 for 3 sets.

Track 3 is a sprint track, with 15 second intervals. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 4 starts off adding to a small hill with a slight incline, coming up to position 2 and shifting to position 3 for 3 sets, adding each set and ending at a heavy hill.

Track 5 drops to a flat road and is a gradual seated climb, ending with a heavy hill.

Track 6 holds the heavy hill from track 5 and shifts for 3 sets from position 2 to position 3.

Track 7 drops to a small hill and has 3 sets of jumps, from position 1 to position 2.

Track 8 drops to a flat road and is a gradual seated climb, ending with a heavy hill.

Track 9 holds the gear and shifts from position 2 to 3 for 2 sets.

Track 10  is sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum again!

Track 11 we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill. That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly,

Dani

This week’s cycle ride with video, choreography, and playlist! (#8)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, playlist, spin, workoutLeave a comment

 Here is a video recording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of sweaty, rewarding fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: https://youtu.be/kyLYxzQroJw

After a 4 minute flat warm up, we start Track 2 off with sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 3 is a gradual seated climb, ending with a heavy heavy hill.

Track 4 is 15 second jump intervals, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incline each set. You’re welcome 😉

Track 5 is sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum again!

Track 6 is a small hill out of the saddle, shifting from position 2 to 3 for each chorus. Each set add a gear, ending on a heavy hill.

Track 7 is a gradual seated climb, ending with a heavy heavy hill.

Track 8 is our mega track! We hold our heavy hill and shift from position 2 to 3 for 4 sets.

Track 9 drops to a flat road where we sprint for 3 sets.

Track 10 we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill.

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating! Warmly, Dani

This week’s cycle ride with video, choreography, and playlist! (#2)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, home workout, playlist, spinLeave a comment

Here is a video recording of the ride we did this week. Woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of sweaty, rewarding fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: https://youtu.be/pf_qKQKNvmg

After a 4 minute flat warm up, we start Track 2 off with sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 3 is a gradual seated climb, ending with a heavy heavy hill for the first 3 minutes then drop to a small hill with a fast pace during the beat change. Add back the heavy hill and drop again to a small hill during the beat change and finish track with the fast pace small hill.

Track 4 holds the small hill and you come up to position 2, and shift to 3 for each chorus. Each shift, add a gear ending at a heavy hill.

Track 5 is a jump track, 8 count in position 1 to 2 for two sets, then shifting to 3 for the final 2 minutes.

Track 6 is an active recovery track where we hold our small hill and shift from position 2 to 3 with the slow beat.

Track 7 recover on a flat road, then add to a small hill and come up to position 2, go for 2 sets of jumps during each chorus, 8 count up to position 2 and 8 count down to position 1.

Track 8 is our mega track where we hold our small hill, then add to get heavy and shift from 2 to 3 for 3 sets.

Track 9 is 15 seconds sprints on and off sprints. Last sprint track!

Track 10 we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill.

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly,

Dani

This week’s cycle class with VIDEO, playlist and choreography! (Ride 7)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, playlist, spin, workoutLeave a comment

Here is a video recording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes oIMG_4608f fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: http://youtu.be/oUuahUH0wKA

After a 4 minute flat warm up, we start Track 2 off with sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 3 is a gradual seated climb, ending with a heavy heavy hill.

Track 4 is 15 second jump intervals, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incliIMG_4712ne each set. You’re welcome 😉

Track 5 is sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum again!

Track 6 is a gradual seated climb, ending with a heavy heavy hill.

Track 7 holds the heavy hill and comes out of the saddle at the beat to position 2. Then we have 2 sets shifting from position 2 to 3.

Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. Last sprint track!

Track 9 starts with a small hill with 8 count jumps during each chorus for 3 sets, going from position 1 to position 2, adding a small gear each set.

Track 10 we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill. *This track I had to remove from the video due to copyright claims*

Track 11 is sprints; 3 sets during each chorus. Last sprint track!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly,

Dani

This week’s cycle ride with VIDEO, playlist and choreography! (Ride 6)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, high intensity interval training, home workout, motivation, playlist, spin, workoutLeave a comment

Here is a video reIMG_4608cording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: http://youtu.be/OH71E2OVvGk

After a 4 minute flat warm up, we start Track 2 with a gradual seated climb, ending with a heavy heavy hill.

Track 3 IMG_4609we recover at a flat road, adding to a small hill and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.

Track 4 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 5 is a gradual seated climb, starting on a flat road and ending at a very heavy hill.

Track 6 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling good. Yum again!

Track 7 has 8 count jumps for 3 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incline each set. You’re welcome 😉

Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. Last sprint track!

Track 9 is another seated climb, starting with a flat road and ending at your very heavy hill.

Track 10 drops the gear to a small hill, comes out of the saddle at the beat to position 2. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill.

Track 11 is Black Dog by Led Zeppelin, however in the video I had to remove the song due to copyright claims blocking it. The track starts at your small hill, coming up to position 2 and shifting to position 3 for 3 sets, ending at a very heavy hill. Finish strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly,

Dani

This week’s cycle ride with VIDEO, playlist and choreography! (#5)

On By Dani Sanusi FitnessIn class, cycle, fitness, group fitness, gym, home workout, motivation, playlist, spin1 Comment

Here is a video recording of the ride we did this week, it is killer!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: http://youtu.be/0Sey4b1s4Bs

After a 4 minute flat warm up, we start Track 2 with a sprint track on a flat road. Use chorus to sprint, adding a very small gear each sprint. Each one is 30 seconds.  You can stick with your base load or add a slight incline throughout the track for added difficulty. Yum!

 Track 3 we recover at a flat road, adding to a small hill at the big beat drop and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.

Track 4 is 8 count jumps for 3 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill from track 1. You’re welcome again 😉

Track 5 is a gradual seated climb, starting on a flat road and ending at a very heavy hill.

Track 6 drops back to your small hill, where we have jumps 15 seconds up and 15 seconds down the entire track. Each time we come up, we add a small gear, ending at the end of the track at a heavy hill.

Track 7 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.

Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus 1st is 20 seconds, 2nd is 25 seconds, and 3rd is 1 minute. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 9 is another seated climb, slow and gradual, ending at your heavy hill.

Track 10 holds the gear from previous track, comes out of the saddle at the beat to position 2 right adding to your small hill. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly,

Dani

This week’s cycle class playlist and choreography! (Ride #4)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, health, home workout, motivation, playlist, spin, workoutLeave a comment

Check out this super fun 45 minute ride (not including cool down and stretch). I hope you enjoy it, and go get that workout in! No excuses! 🙂 I always set up the ride so that whenever we’re out of the saddle, you use the beat to guide your pace to keep your RPMs on target.

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

After a 5 minute fIMG_4432lat warm up, start off Track 2 with a small hill right away for support out of the saddle. Use each chorus to come out of the saddle to position 2. Sit verses. You’ll be quite warmed up after this first track. You’re welcome 😉

Track 3 is 8 count jumps for 4 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill from track 1. You’re welcome again 😉

Track 4 is a sprint track, starting with a flat road. Use chorus to sprint, adding a very small gear each sprint. The 1st is 15 seconds, the 2nd is 20 seconds, and the final is 40 seconds.  You can add a slight incline throughout the track for added difficulty. Yum!

Track 5 we recover at a flat road, adding to a small hill at the big beat drop and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.

Track 6 drops back to your flat road for a quick recovery, then adding back the small hill. We have 3 sets going from position 1 up to position 2 during the chorus.

Track 7 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.

Track 8 holds the gear from the previous track, walking out and recovering right away. Pick it up, holding the gear in position 2, and shift to position 3 for each chorus for 3 sets.

Track 9 drops back to your flat road once again, where we have sprints; 15 seconds on and off. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 10 has a 1 minute flat recovery in position 1, then you crank on a heavy gear and come up to position 3 for each chorus. Recover in position 1 holding a small hill, and repeat cranking on a heavier gear each time, ending with a very heavy hill for the final 3rd set.

Track 11 (which is cut off in the image: it’s Edge of Glory by Lady Gaga) recovers in position 1 with a flat road to start, then comes out of the saddle at the beat to position 2 right adding to your small hill. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Happy sweating!

Warmly,

Dani

This week’s cycle class playlist and choreography! (Ride #3)

On By Dani Sanusi FitnessIn class, cycle, fitness, group fitness, gym, home workout, motivation, playlist, spin, workout4 Comments

Check out this super fun 45 minute ride (not including cool down and stretch). I hope you enjoy it, and go get that workout in! No excuses! I always set up the ride so that whenever we’re out of the saddle, you use the beat to guide your pace to keep your RPMs on target.

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

After a 5 minu2015/01/img_4388.pngte flat warm up, start off Track 2 with a small hill right away for support out of the saddle. You’ll be quite warmed up after this first track. You’re welcome 😉

Track 3 is 8 count jumps for 3 sets shifting from position 1 to 2 (seated to standing run), and each set you add a small amount of resistance on, ending at a slightly heavy hill. You’re welcome again 😉

Track 4 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.

Track 5 is a mega track, holding your heavy hill from Track 4 out of the saddle to position 2 and shifting to position 3 for 3 sets.

Track 6 drops back to your flat road, where we have 3 sets of sprints; the 1st and 2nd are 30 seconds, and the final minute is a sprint to the end.  You can add a slight incline throughout the track for added difficulty. Yum!

Track 7 has a 1 minute flat recovery, then the work starts once you add to your small hill to come out of the saddle to position 2. Do 3 sets in position 2, recovering in seated position 1 and holding your small hill the whole track.

Track 8 holds the same small hill to start, and every 15 seconds you shift from position 1 to 2 for jumps the entire track. Each time you come to position 2, you add a small gear, ending the track at a heavy hill.

Track 9 drops back to your flat road once again, where we have 3 sets of sprints; the 1st and 2nd are 30 seconds, and the final minute is sprint to the end.  Same as the first sprint track! Yum!

Track 10 comes out of the saddle to position 2 right after adding to your small hill right away, then 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Happy sweating!

Warmly,

Dani