Tag: class

This week’s awesome new cycle class playlist and choreography (ride #15)

I recently did a lot of music organizing and choreography, creating this brand new 45 minute ride from scratch (not including cool down and stretch). I wanted something fresh to kick 2015 off right! I hope you enjoy it, and go get that workout in! 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!

2015/01/img_4196.pngAfter 4 minute flat warm up, start off with a gradual hill for track 2. That classic rock is perfect for that grinding seated climb, ending at a heavy gear. Muahahaa. It’s a short track though. You’re welcome 😉

Track 3 is a mega hard track (yes, that’s a very technical term I use), where you climb out of the saddle using the beat to guide your cadence and simply shift from position 2 to 3 (standing run to standing climb) for 3 sets during the chorus. You’re welcome again 😉

Track 4 drops the gear back to your flat road, where we have 3 sets of sprints during each chorus.

Track 5 is the other mega track, but starting off at a small hill out of the saddle in position 2, then shifting to position 3 for 3 sets for each the chorus. Each set, add a gear ending for the final set at a heavy hill.

Track 6 has a 1 minute flat recovery, then the work starts once you add to your small hill. 3 sets of jumps during the chorus, position 1 to 2, for 8 counts. Add a half gear each set, ending at a slightly heavy hill.

Track 7 drops back to your flat road, where we have 3 sets of sprints again during each chorus, same as Track 4.

Track 8 adds to your small hill, then crank it onto a heavy hill for 3 sets in position 3. Shift back to position 1 and drop the gear back to your small hill.

Track 9 drops back to your flat road once again, with a very gradual seated climb, building that very heavy gear to the end and holding into the final track.

Track 10 recovers to walk it out of the saddle right away, then 3 sets shifting to position 3, holding that heavy gear.

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

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

Today’s Holiday Tabata class workout plan!

Today I taught a holiday themed Tabata class! Check out the layout of what we did! It kicked our butts, and I know it will kick yours too 🙂

My Tabata class workout plan
My Tabata class workout plan

Tabata is 20 seconds of active work followed by 10 seconds of rest.  We repeated each exercise 8 rounds before moving onto the next listed exercise. It is a phenomenal high intensity interval training workout. We used a 10 lb weight for the “Row the lawns” and a 7 lb weight for the extension side lunges. Pick a weight that works best for you, and as always modify and listen to your body. Enjoy this before you change into those Christmas pajamas 🙂 Wishing you a very merry everything!

P.S. I am happy to explain the exercises in more detail, feel free to comment below for clarification or demo by yours truly.

Happy Sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn class, fitness, group fitness, gym, health, high intensity interval training, holiday, home workout, motivation, tabata, workoutLeave a comment

A hole in the crotch: A true, funny story

Have you ever tried out a different brand of workout attire than your usual, only to be disappindexointed? I sure have. Just last week, I was in downward dog leading a class (see left), and I noticed in the mirror a very small skin colored hole in the vast expanse of black leggings! I was mortified, especially because that was towards the end of my third class that day, and the first even included a class video taping of squats with me right in front of the camera!! Oh well…I hope everyone enjoyed the show! Apparently some companies that make great high quality running sneakers, believe it or not, have not mastered the same quality in their clothing line. I am a great guinea pig for all workout brands (I’d love free clothes from any company that’s listening!!), and have tried out a variety of different athletic brands. And until now, I’ve never had a hole appear after only having the leggings for a few months!

This is all to say that if you have been wearing the same pair of pants consistently for a few months, (or even if you haven’t!) PLEASE, go check in a mirror and see if certain areas are, well, let’s just say…exposed. I cannot tell you how many times people in my classes have worn ‘faulty’ clothing. The clothes honestly look fine, but certain positions can end up leaving very little to the imagination. Let’s keep these areas a secret, shall we? Quality truly is important, and athletic clothes are simply worth investing in. This particular pair of leggings, however, wore out far faster than my other ones, and were comparable in price! So it’s not about how much you spend. These clothes are really beaten up, and need to be replaced probably more frequently than you realize. Improper washing and drying can speed up the wearing out process significantly. I highly recommend air drying all of your workout attire. The moisture wicking material just doesn’t do well in the dryer.

So don’t be caught with a hole in your crotch, kids! Or worse, a sheer view of your behind. Go check in that mirror! Your gym, class and instructor will thank you (silently, in their head).

Has this every happened to anyone else? What brands can you consistently rely on?

Happy Sweating!

Warmly,
Dani

On By Dani Sanusi FitnessIn athletic clothing, class, fitness, gym, legging, workout attire1 Comment

Spin: a class for all

I can’t even begin to tell you how many people I’ve talked to over the years have told me that spin is an intimidating class, especially for the first time. And I seriously used to be one of those people! My dear friend Erika (shout out!) essentially dragged a grumpy me to a class. I was a runner, a home workout video-er, and I enjoyed working out by myself. I was not a gym person. At. All. Well, right off the bat, my bottom hurt like nothing else from that horrible seat! How on earth could anyone begin to enjoy this class with such an uncomfortable seat?! But as we started to get into it, the music was pretty great, the instructor was fun and motivating, I sweated like a pig, and I was hanging with my friend, so all in all, it was fun. For reasons I still can’t quite explain, and even thought my bottom hurt for a couple days afterwards, I found myself wanting to try it again. My bottom hurt less the second time around, and I started to understand what the heck Tara (shout out!) the instructor was talking about during class. Yep, I was hooked. I didn’t realize what I was missing!

So please, set aside any intimidation you may feel, or expectations you may have. Everyone there has the exact same goal – to workout! And yes, you too, guys! Maybe you had a bad experience one time, and the music or instructor didn’t quite jive well with you. Don’t throw in the towel completely! Try the instructor again, maybe you’ll enjoy the music next time. Or try out a different instructor! The beauty of indoor cycling classes is that truly any fitness level can achieve a safe, great workout. Seriously, the age range as well as fitness level I have in my classes would astound you. The key is to just continuously listen to your body and monitor how you are feeling throughout the class so you don’t overdo it. You don’t have to go super heavy with the resistance, or even get out of the saddle! Trust me, you can just sit there with a low resistance, and that still counts. Get there early, and let your instructor know if it is your first time so they can go over safety, proper setup of the bike and explain the format of their class. That’s their job! Plus, cycling is low impact, so it is fabulous for cross training or as a form of rehabilitation. Trust me, it’s just like riding a bike. Go for it! See you in class 🙂

What was your first spin class like? Or are have you not taken the plunge just yet? Feel free to post your positive thoughts!

Happy sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn cycle, fitnessLeave a comment