Face Down, Ass Up

I love making new playlists and I love spinning…and I love that I get to make playlists for my spinning classes! Every time I post them on Shedding It or on Twitter, they get a great response. People always say, “I wish I could take your class!” And…I wish they could too! I really do!

So, given my love for technology, tunes, and a workout that leaves you all sweaty and wet, it only seemed natural to share it with the world!

And when I posed the question, “What should I call it?” my blog friend Bess hit a home run with “Face Down, Ass Up.” I mean, that’s my favorite position on a bike and possibly just in life, so I thought it was perfect.

The idea is that I give you the music and the cues as one long mp4 file which you download onto your ipod and take to the gym!

Everyone was really excited about this idea and had a lot of great suggestions of things they’d like to see with this whole idea of virtual workouts. I have tons of ideas for great workouts to share going forward.

As of right now, I have two cycling workouts ready to go!

Face Down, Ass Up Full Ride. Most gyms’ group cycling classes are 45 minutes, including the ones I teach, so that’s what you get with this baby! It’s just like my class but with dirtier, NSFW music. There’s a warm-up, fast jumps, big and small hills, sprints, and a cool-down. Some highlights: Little Boots, bad ass Michael Jackson, and going to church with T-Pain.

Face Down, Ass Up 30 Minute Ride. This is a shorter version of a typical class, but I really love 30 minute rides! That’s usually what I do when I go at it alone. It’s shorter but I still created a complete workout and included all of the elements you’d have in a longer class — just a little less of them! Some highlights: the new Eminem song (amazing!) and B.o.B. “Airplanes.”

Click here to listen to a sample of Face Down, Ass Up!

Excited but feeling left out because you’re bikeless? If you don’t have access to a spin bike, both of these workouts will work on other cardio machines. I’ve written up a pretty lengthy explanation on How to Get Face Down Ass Up Without a Bike, so read that over and if you think you can handle it (and I think most of you can!) then definitely get crack-a-lackin’ and come join the fun!

And while I hope everyone will download it and come for a ride, we do have to get serious for a second.

1. The first rule of Face Down, Ass Up is you do not talk about Face Down, Ass Up. JUST KIDDING. Uhh…please talk about it if you try it and like it! Tweet it, blog it, Facebook it, or just e-mail this page to people you think would be interested!

2. The actual first rule of Face Down, Ass Up is that you MUST watch the Losing Your Virspinity video before doing it. Even if you’ve been spinning forever, you need a refresher course! You need to know where I’m coming from as your virtual instructor. That means remembering which position is which, where your hands should be, why it feels so sexual, etc.

3. If you’ve never taken a spin class, I don’t want you doing this on a bike — you could get hurt. I love taking virspinity, so I’ll work on one for beginners, but I’d still prefer that you attend at least one class with a real, live instructor first, just so you get a feel for it and learn how to set up your bike. (I know, I’m totally rejecting your virspinity like Edward rejects Bella’s advances in “Twilight” and it’s not easy for me, but it is the right thing to do.)

4. Don’t be ridiculous. (Best rule of everything in life, right??) When you download, you’re accepting liability so don’t do it if you have bad knees and then try to sue me in a month. The only think I’ll take responsibility for is your rockin’ ass.

Last but not least, the price on this is a donation and that’s because I feel like it will mean something different to everyone. So I guess I’d rather you just decide what it’s worth to you based on how much you think you’ll use it and how you decide what’s a good value for things like this! For some people, it might be like a DVD you do twice a week; for other people it might be like a class you’d take once or twice a month. So I’d rather you just decide what works for you and your fitness budget!

And now, to the business of getting you red-faced, sweaty, and wet…

Face Down, Ass Up Full Ride

Face Down, Ass Up 30 Minute Ride

I hope you guys like this and find that it’s a good way to change up your workout routine or get reacquainted with your bikes and I’m excited to hear how it goes for everyone! HOLLER.