TIEM Music - March 8, 2017

Song 1: Warm Up: Use this first song to set up your bike and get comfortable in all three positions. Roll out your shoulders and neck. Stretch your legs and back. It’s easy to get tense on the bike, so loosen up a little bit before getting started. Also, be sure to drink some water. You are going to sweat a lot, so stay hydrated. When you’re ready, ride with very light resistance to the beat to get your blood flowing.

Song 2: Opening Jog: Find the rhythm and ride in position 3. Add a touch of resistance so there is something under your pedal. At the each drop, bounce up and down onto the handlebars 4x, then rock left and right 4x, then rock doubles to the left and right 4x. Repeat that sequence 4x!

Song 3: Tap Backs: Start seated with hands in position 2. During the choruses, tap it back for single counts 16x. Then, double tap backs 4x. During Jay Z’s verse, ride seated with hands in position 1 and add in slow side crunches — left and right — to get those obliques in shape. Tap it back for the final 50 seconds!

Song 4: Hill #1: Add some resistance so you feel like you’re at the base of a hill. Ride in position 3. During the chorus, start hip slides, alternating between two and four counts. At the drops, switch hip slides to two counts only.

Song 5: Jumps: (This one is fast! If you are a beginner, stick to riding seated. For advanced riders, try the choreography!) Start seated, hands in position 2. At first chorus, start jumps: 4 jumps for two counts; 2 jumps for four counts. Second chorus, single count jumps. Final 1:30 of the song, slow down, engage your core, and isolate. Try not to move anything above your belly button! You will feel this in your glutes.

Song 6: Run: Start in position 3. At drops, hinge up and cross arms in the air, then place hands in position 2. Reverse back into position 3. One rep (3-2-3) is four counts. Do 8x. During the chorus — “Set, set that crown on the ground!” — crunch standing with hands in position 1 32x.

Song 7: Arms: Light resistance in the saddle with hands in position 1. Pedal legs freely. Begin with slow pushups 8x. Switch to slow presses 8x. Pick up pace and alternate for 16. At drops, lift arms up above your head and do slow lat pull downs 10x. Final minute: fast single arm lat pull downs, until final drop, then switch to alternating pushups and presses with both arms.

Song 8: Jumps: Seated hands in 2 and ride to the beat. At chorus, jump up for two counts 8x, then single counts 16x. Slowly add resistance throughout the song to challenge yourself! Last 30 seconds, slow down and march standing.

Song 9: Hill #2: Hike up that resistance and put some pep in your step! Ride to the slower beat in position 3. At the verses, engage your core and move your hands “around the world” 4x starting with the right hand. Then, hinge from 3 to 2 and back 4x. Repeat as needed until the chorus. During the chorus, stand with hands in position 1 and add in some crunches. Final 20 seconds, isolate!

Song 10: Sprints: March standing in position 2. At the drop, hike up cadence and sprint! At the end of each sprint, as soon as you can, rise up and march it out.

Song 11: Cool Down & Stretch: Use this final song to slow your legs down. Be sure to take your time stretching out your legs, on and off the bike. Roll your shoulders and neck, wiggle your fingers and toes. And breathe.

*Resistance suggestions are just that: Suggestions! Keep your body safe and do what feels comfortable, but don’t be wary of a challenge!

Glossary

Tap Back: Make sure your back stays straight, abs are engaged, and stay tall on the bike. Rock your body back, moving your hips over the saddle, for a single count for a tap back. You should be able to feel the seat graze your bum as you do this move.

Isolate: To isolate, go into position 3 and keep your back straight. Make sure your hips are back so that your bum is exactly over the saddle. Keep your elbows in and maintain light pressure on the handlebars. Avoid bouncing and feel the burn in your quads, hamstrings, and glutes.

Jump: Start in your saddle and when the time comes to “jump,” get into position 3 and pedal off the saddle. Return to your seated position and repeat as necessary.

Hip Slides: Similar to tap back, except do not touch the saddle with your bum. Keep your arms and torso long with your chest up and open.

Crunches: Standing or seated with hands in position 1. Engage your core and crunch. Squeeze at the bottom and keep your chest open with your shoulders wide.