Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9 all opinions are my own.
Working out in the winter is fun right? I love it (most of the time). I try to get as many runs done outdoors as I can, but it is not always possible. For me, outdoor winter running requires a strategy. If I want to run in the morning, I have to get up very early and I have to make sure all of my daughter’s stuff for daycare is ready the night before. Most of the time things do not go as planned so I end up taking my workouts indoors (it could be a run or a fitness class or a simple workout at home).
My favorite indoor workout is taking (and teaching) spin classes. I love being energetic and encouraging as an instructor, and I love getting my ass kicked as a student. If I can’t make it to a class, I hop on a bike in the gym or on my bike with the trainer and do an older “routine” I used when I taught or just make one up on the fly. My favorite type of ride is some type of interval work.
I wanted to share a new 45-minute climbing workout I created last week (when I missed a class because I thought it started at 6:30 but it really started at 6:00). I broke it up into parts; each part includes a climb and a faster-paced recovery. I like to match the pace of my cycling with the beat of the music. It makes it much more fun!
Warmup: Marina and the Diamonds – “How to be a Heartbreaker” (3:56) Start on flat road, light to moderate resistance, quick revolutions to warm up.
Climb: Tove Lo – “Habits” (3:29) right into Katy Perry – “Circle the Drain” (4:34) Rotate between heavy seated climbs and faster standing climbs. Use enough resistance to really get the heart rate up.
Recovery: Fall Out Boy – “My Songs Know What You Did in the Dark” (3:08) Pick up the pace on the chorus.
Climb: Christina Aguilera – “Fighter” (4:06) Heavy standing climb, pick up the pace on the chorus, maintaining the resistance.
Recovery: Kelly Clarkson – “People Like Us” (3:46) Seated downhill, lighten resistance every 30 seconds.
Climb: Muse – “Madness” (5:20) right into Led Zeppelin – “Kashmir” (8:22) This is a LONG climb. Do 1 minute seated, 1 minute standing. Every time you stand, slightly increase the resistance and do your best to maintain it when seated.
Recovery: Christina Aguilera – “Candyman” (3:17) Increase pace every 30 seconds, lowering resistance each time.
Cooldown: Walk the Moon – “Anna Sun” (5:25) Take a few minutes to get back to that flat road, casually slowing down the pace. Use the last couple of minutes of the song to stretch your arms, back and neck (it feels so good after being hunched over for 45 minutes)!
In case you are new to spin I have a few tips:
- Pants > Shorts. Some may be alright on the bike in shorts, but when your thighs are best friends, I would suggest pants to avoid then high-fiving one another for 45 minutes. [click link for some awesome options from Target® C9 collection]
- Bring a towel (if the gym doesn’t provide them).
- Ask the instructor to help you set up the bike! SO IMPORTANT to feel comfortable on the bike (except your ass, your ass will never be comfortable).
- Drink water!
- Anytime you need to sit up and adjust your posture, do so.
- Have fun! Get into the music, be vocal, woooo your heart out!
What is your favorite winter workout?
Are you one of the few that can wear shorts to spin class? Teach me.