FITM 152-Group Exercise Leadership 1

Intro:
 Hello, my name is Michelle.
 For those of you who are new to my class, welcome to my second class of Working Out with Michelle!
 This class is a cycling class. The intensity changes along with the song so if you feel the need to slow down, sit, speed up, or stand, feel
free to. This workout in the end should carter to your body’s need
 Always make sure to keep your hands on the handle. It acts to stabilize and balance yourself
Song Artist
Song Title Terrain Feeling/Emotion
Calvin Harris
Promises Mixed Your having a party with some friends and your getting the food, movies, and décor for the party
Sam Smith

Time Stamp Saddle Tempo/Speed/Intensity RPM/BPM/ETC

Section
Position
0:00 – 0:03 Seated Gear to level 1 31 RPM, 62 BPM

Your cycling to every downbeat to Flat road

Intro warm up to the song
Your making a list of the stuff you need to buy to have
the best party ever. Your slowly getting excited for what
is to come tonight
0:03 – 0:32 Seated Your cycling to every downbeat to 31 RPM, 62 BPM
warm up to the song
Flat road
Verse 1
You’re making a list of the stuff you need to buy to have
the best party ever. Your slowly getting excited for what
is to come tonight
0:33 – 1:03 Standing Gear up to level 5 61 RPM, 123 BPM

Ride with beat of the chorus Multiple hills

Chorus
You’re on your way to the first store: decorations. You
are going up and down some hills to get to the store.
You’re enjoying the breeze in the air and the sun shining
bright
2

1:04 – 1:11 Hover Gear down to level 2 90 RPM, 248 BPM

Ride faster as you hover Flat road

Pre-chorus
You’re in the store and have gotten the decorations.
Very quick and easy.
1:12 – 1:42 Seated Riding with the rhythm of the song 70 RPM, 123 BPM

Flat Road
Verse 2
You have reached the grocery store and your getting the
chips, candy, and drinks that you know your friends will
enjoy
1:43 – 2:14 Standing Gear up to level 7 61 RPM, 123 BPM

Ride with beat of the chorus Up and down hills

Chorus
You have left the store and you know that you can
finally go home. Your racing back, going up and down
hills. Fighting with the resistance of the bags on the
handles of your bike
2:15 – 2:21 Seated 61 RPM, 123 BPM

Flat Road
Pre-Chorus
You have just reached your house and are bringing the
bags in
2:22 – 2:38 Hover Gear up to level 9 30 RPM, 61 BPM

Bridge Down a hill

You start putting the decorations up and the food out

Instrumental 2:39 – 2:53 Hover Gear down to level 5 95 RPM, 246 BPM

Up a hill
 FITM 152-Group Exercise Leadership 1

Its getting close to the start of the party and your getting
the last things out
2:54 – 3:24 Standing 61 RPM, 123 BPM

The hill is steeper

Chorus
You think you have everything out and you take a step
back to look at the results, an exited host.
3:25 – 3:33 Standing Gear down to level 2 30 RPM, 61 BPM

Straight road
Outro
You slump on the couch exhausted from getting ready
all day and excited for what is to come in just a few
minutes
Name: Michelle Quarcoopome, 1012087