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You now have access to this exclusive members-only workout and playlist library. For each playlist, I’ll give you a brief rundown of what the workout is like and share any additional instructions you may need to complete it. I’ll be adding even more playlists periodically. If you have a question, please email me at kelcey@flawlesslyfitish.com or leave a comment below.

** I do not own the rights to any of this music. All songs referenced can be found on Amazon Music.**

Instructions

Always consult a medical or health professional before beginning any new diet or exercise. If you experience any discomfort while cycling, stop immediately and seek appropriate attention. Make sure you follow all safety precautions while cycling. Remember to cool down completely, stretch, and rehydrate after every workout!

The workouts are designed to be completed by anyone at any fitness level. My style is to coordinate the movements with the different verses and chorus of each song. When you read the description, try increasing the effort each verse by either increasing speed or adding resistance.

Resistance: I like to coach using a scale of 1-10 to describe how much resistance to use. 1 is light, like riding on a flat parking lot. 10 is “ah! I can hardly move the pedals!” Typically, a sprint is done around a 2 or a 3. A climb starts around a 4 and can increase to a 10 (though not always).

Cadence: Here are a few suggested ranges for your speed:

• Warm-Up: 80-100 RPM
• Sprint: 100-120+ RPM
• Climb: 60-80 RPM.

Remember, this is your workout and you know your body best, so adjust your pace as needed.

For a more detailed guide (especially for beginners) on how to safely set up your bike, frequently used terms and phrases, and what to expect in an in-person or virtual cycling class, download a copy of my eBook.

LET’S RIDE!

Pop Playlist

Ready to get some mileage? As always, this workout has a little bit of everything, but I wanted to focus a bit more on speed and endurance.

Note: when you see “tap-back,” from a neutral standing position, stick your booty out so that it hovers over the saddle, and return. This is usually done to the beat of the music, but take it slower if needed. Always maintain control and don’t “fling” yourself all over the bike.

I Want To Rock!

This playlist is curated by my friend and fellow spin instructor, Christina. She had it ready for us one Saturday morning – I was working so hard that I snapped my hair tie, haha. So if you’re in need of a heavy beat, this is the playlist for you!

Country Countdown

The first time I did a country playlist, I was worried that it wouldn’t “spin” well. I was wrong! Country has quickly become one of my class’s favorite themes. This routine is a little bit of everything to give you the well-rounded workout you crave.

Disco Fever

In central Florida, we have a lot of “snowbirds,” or people that come down from the North for the winter. I’ve done everything from the 1950s and up, but Disco was one of the more popular oldies playlists. Try it out and see what you think! Bonus points if you can sing a little bit while you cycle, haha.

Pump It Up Pop

Something new for you this week – when you see F/M/B/M (like on the Ben Platt song), that stands for Front/Middle/Back/Middle. Here’s what to do: when you have enough resistance to safely stand, start in a central or neutral standing position. On the beat (or as you are safely able) do a little push-up by shifting your body weight forward closer to the handlebars. Immediately return to the middle position and then transition into a tap back. Return to the middle and repeat. I will resemble a controlled rocking forward and back motion.

If you’d rather skip, you can do regular tap backs throughout the chorus or stay seated and climb.

American Idol Inspired

I know I’m like 20 years late to this, but my husband and I really got into watching American Idol this year. To celebrate the finale, I thought it’d be fun to do an American Idol themed playlist. One of my members said “oh this is fun!!” as we were going through it. I hope you enjoy it as much as we did!

Music Grab Bag

I have an unwritten rule with my class that I get to pick the music on Tuesdays and I do a requested theme for them on Thursdays. This Tuesday class was a little bit of everything – including some new favorites Amazon suggested for me. Go you, Alexa! You’ll see the F/M/B/M from a few sessions ago, so check back under #5 for a refresher if you need it.

Tabata Thursday

I wanted to do something different this week…and a little more challenging for my regulars. I have a core group of people who come to my class every single week (several times a week!). The more you exercise, the more you need to shake things up to continue to push yourself. So, I came up with this super intense Tabata workout. If you’re unfamiliar with Tabatas, they are a form of HIIT (High Intensity Interval Training) workouts that push you to your limits.

Here’s what you do: each Tabata has 8 rounds – 20 seconds of work, 10 seconds of rest each. In those 20 seconds of work, push yourself to your max effort (100%). Those 10 seconds will pass quickly, so do whatever you need to do to catch your breath and get ready for the next round.

I think the only new drill in this set is the “travelling tap backs.” If you need a quick refresher on tap backs, check out set #1. To do this variation (like in Tabata #4), instead of tapping on the beat (or,for 1 count), you’ll hold the back position for a few beats before returning to a more forward/neutral position. So when I say “4 counts,” I mean to hold the back position for 4 beats, neutral for 4 beats, back for 4 beats, etc. Same with 8, 2, etc.

Let me know after you give this one a try! I’d love to hear your thoughts!

Spin Therapy

Ever have one of those days when you just feel…off? I know I do. But you know what usually cures it? Yup, a little cardio and loud music. That’s one reason why I love cycling! It was interesting, too, that several of us in my usual class were having one of those off days, but we all left feeling refreshed and rejuvenated.

I don’t think there’s any new drill set in this ride, so just hop on, clip in, and enjoy!

Happy Halloween!

Celebrate Halloween with this spooky workout. This class went by super quickly and I think it’s because the playlist had so many musical curveballs that made us work! So try it out and save it for next year too.

The Final Round

We’ve got some life changes going on right now – my family is moving from central Florida to Northwest Arkansas. We’re so excited to be closer to our families, but definitely feeling bitter sweet about leaving so many close friends behind. I recently taught my last indoor cycling class at the Y before the move, and told them they were all forced to do some of my all-time favorite cycling songs. I think all of my favorites would make for a multiple-day cycling marathon haha, but here are some of them. Enjoy!

No-Stress Spin

We’re still in the process of moving (1 week to go!), but I was asked to sub for my old class, so I do have a new set for you this week! I called this my “stress relieving set” because nothing resets my mood like a good cycling sweat. And this one was just what I needed to take the edge off.

Go For The Gold!

It’s been a little bit – I definitely owe you a new playlist! With the 2022 Winter Olympics kicking off this week, it only made sense to do a themed indoor cycling workout to match.

Whenever I watch the athletes compete, I’m always struck by how strong they are! Even the more obscure sports in my part of the world (like curling) require so much stamina, stability, and strength. This workout will help you build strength and endurance of your own and includes several heavy climbs with a few chances to get out of the saddle.

Pulse-ating Pop

My family is pretty frugal…it started out as a necessity when we were newlyweds and since then it has just become a part of our lifestyle. For example, I almost always shop store brands (unless I’m buying Pop-tarts…that would start a riot in our home, haha) and we very rarely buy clothes just because we want them without a need. It’s important to us to be able to save, give, and travel with our incomes instead of owning an abundance of things. However, we do have a few splurges, and for me, one of them is our Sirius XM subscription.

We spend so much time in the car and if you know me at all by this point, you know I absolutely love music. All kinds of music! So today’s playlist is inspired by one of our favorite XM stations, The Pulse.