Getting Fit for The Wedding Work Out | The Newport Bride

Getting Fit for the Wedding: Spin Your Heart Out

Remember our Instagram Takeover at the Newport Marriott this summer? While we were there we stopped and marveled at the newly re-done fitness center, complete with racquetball courts and a studio space used for classes such as spin barre. We thought the spin class sounded like a great workout for our brides-to-be so we asked the trained staff to share their favorite workout with us and they did! Here it is, the Spin Your Heart Out- Quick Cardio Routine complete with Spotify playlist and a how-to video for perfect form!

Wedding planning takes a lot of time and energy, meaning there’s less time for everything else. Planning your special day is easily one of the most stressful life events. Exercise increases endorphins and focus while improving your mood. Studio Fit instructor Rebecca Smith has devised a quick, effective spin routine paired with an upbeat playlist to increase muscle and burn fat.

Spotify Playlist: http://bit.ly/StudioFitSpin

Spin Your Heart Out - Getting Fit For the Wedding | The Newport Bride

Warm Up (First Position): Seated in saddle, shoulders relaxed, elbows slightly bent, feet flat, abs tight

Song: Shut Up and Dance by Walk The Moon (3:19)

  • Resistance between levels 8 and 10 (flat road), 80 to 90 RPM (rotations per minute)
  • Focus on raising heart rate in preparation for workout

Seated Climb

Song: Next Girl by The Black Keys (3:18)

  • Add two levels to resistance to start
  • Add one level every 45 seconds until you are six levels above flat road
  • Push down and pull up with leg muscles to climb efficiently

Springs on a Hill

Song: This Is What It Feels Like by Armin van Buuren (3:23)

  • Keep climbing at six levels above flat road, between levels 14-16
  • At chorus (1:05 -1:30, 2:30-3:10), add two levels and come to standing to sprint in third position
  • Resistance is most important, try to keep RPMs between 65-75

Jumps

Song: Monkey Wrench by Foo Fighters (3:51)

  • Start in first position with resistance four levels above flat road, levels 12-14
  • Switch between first, second and third positions at own pace through song
  • Serves as active recovery between high intensity segments

Sprints

Song: No Money by Galantis (3:09)

  • Stay in first position, two to three levels above flat road, level 10-13
  • At chorus (0:45-1:00, 2:17-2:47), sprint, keeping RPMS between 110 and 135
  • If RPMS go above 135 or you are bouncing in your seat, add another level

Seated Climb

Song: Shots by Imagine Dragons (3:52)

  • Start at two levels above flat road, level 10-12
  • Add a level every 45 seconds until six levels above flat road, level 14-16

Jumps on a Hill

Song: A Girl Like You by Edwyn Collins (3:57)

  • Remain six levels above flat road, level 14-16
  • Alternate between first, second and third positions at your own pace

Sprints

Song: This Is What You Came For by Calvin Harris (3:42)

  • Adjust to two to three levels above flat road, level 10-13
  • At chorus (0:45-1:15, 2:03-2:33, 3:05-3:35), sprint, keeping RPMs between 110 and 135
  • If RPMS go above 135 or you are bouncing in your seat, add another level

Cool Down

Song: Island in the Sun by Weezer (3:20)

  • Keep pedaling, gradually bringing resistance to level 4-6
  • Do some light arm stretches
  • Roll your shoulders back three times and forward three times
  • When heart rate has slowed, step off bike and stretch calves, hamstrings, quads and IT bands

(Pictures and video provided by the Newport Marriott)

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