Tag: cycling

This week’s cycle class video, playlist and choreography! (Ride 1)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, spin2 Comments

 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/IfG-5FVTHoo

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 class video, playlist and choreography! (Ride 15)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, 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/SB2TapchnA4

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 class video, playlist and choreography! (Ride 14)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, 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/Vl6Ov_Ni89E

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 class video, playlist and choreography! (Ride 13)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, 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 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 class video, playlist and choreography! (Ride 12)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, 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/JA9Z6e843F4

After a 4 minute flat warm up, we start Track 2 off with sprints; 1st and 2nd 25 second sprints, 3rd is 30 seconds.

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

Track 4 is 2 sets of jumps from position 1 to 2.

Track 5 is another sprint track, 3 sets. 1st and 2nd 25 second sprints, 3rd is 30 seconds.

Track 6 is another jump track for 15 seconds on and off.

Track 7 is out of the saddle shifting from position 2 to 3 for 3 sets and climbing heavier each gear.

Track 8 is another sprint track for 15 seconds on and off.

Track 9 is another track out of the saddle, shifting from position 2 to 3 holding a small hill.

Track 10 is a seated climb, then shifting to position 3 for a heavy hill for 2 sets.

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 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 ride with video, choreography, and playlist! (#3)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, home 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/pf_qKQKNvmg

After a 5 minute flat warm up, we start Track 2 off with adding to a quick small hill, and coming up to position 2 and shifting from 2 to 3 for 3 sets.

Track 3 hold a small hill, and has 3 sets of jumps, 8 count up and down.

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

Track 5 holds the heavy hill and you come up to position 2, and shift to 3 for 3 sets.

Track 6 is a sprint track on a flat road, where we have 3 sets during each chorus.

Track 7 holds a small hill and you move from position 1 to position 3 during each chorus.

Track 8 is another jump track, where we do 15 second intervals, adding a small each at each shift to position 2.

Track 9 is a sprint track on a flat road where we have 3 sets during each chorus.

Track 10 adds quickly to a heavy hill where we shift from 2 to 3 for 2 sets.

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! (#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