I Don't Wanna Work! (1202)
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Imagine the worst job you ever had—you want out! Or find the irresponsible teenager in the corner of your brain/personality. You just want to play hard and be a rock star. Use that theme to motivate you today—music and mood.
OVERVIEW/PLAYLIST
1.Takin’ Care of Business BTO 4:52
2. Bang on the Drum All Day Todd Rundgren 3:34
3. Working for the Weekend Loverboy 3:42
4. Turn It On Hawk Nelson 3:09
5. Get Ready for This Various 2:52
6. Party Like a Rock Star Shop Boyz 3:56
7. Saturday Night’s Alright Elton John 4:08
8. Take This Job and Shove it Johnny Paycheck 2:39
9. When I Grow Up Pussycat Dolls 4:05
10. Boys of Summer The Ataris 4:18
11. So What P!NK 3:35
12. Let the Good Times Roll Cars 3:44
13. California Hawk Nelson 2:53
15. I Wanna Rock and Roll… Kiss 2:46
16. Come Monday Jimmy Buffet 3:08
17. You Raise me Up Secret Garden 5:06
RIDE PROFILE
Takin’ Care of Business 4:52 Warm Up
Set the stage for the workout. PLAY HARD!
2. Bang on the Drum All Day 3:34 Resistance intervals
Shorter times, bigger resistance. Cue off music or do 40sec, 30sec, 20sec
3. Working for the Weekend 3:42 Stand jog, sit add
4. Turn It On 3:09 sprint on “turn it on”
5. Get Ready for This 2:52 Jumps then sprints
Some standing, some seated. Do in short bursts. Cue off music. If you end jumps standing then sprint standing...
6. Party Like a Rock Star 3:56 Hard climb.
Only add 2x so go big up front! Add at 1:30 then at 3:00
7. Saturday Night’s Alright 4:08 gradually incr speed
Comfy jog for 30, increase speed slightly 30 sit
Add, Stand and jog 30, increase speed slightly 30
Sit, holding gear and jog 30, increase speed 30
Add, stand and jog 30, increase speed 30
8. Take This Job and Shove it 2:39 Recover
9. When I Grow Up 4:05 add resis, explode UP
Add resistance every 8 to 16 cts. On refrain Explode up.
Sit and hold resistance then add at 32 counts, refrain, explode
10. Boys of Summer 4:18 Perfect 30’s
Do a bunch of 30 second intervals focusing on all out. Last few could try with extra resistance but don’t touch the knob after you add!
11. So What 3:35 Intervals w/incr resist
Intervals with more resistance than you are used to.
1st refrain, 30 sec sprint
Stand and add on verse
2nd refrain 30 second standing run
Sit and hold resistance
3rd refrain stand and run for 60!
12. Let the Good Times Roll 3:44 +4 –2 stay seated!
Every 20 seconds, +4, -2 do 3x then hold 1 min. Add 4 and hold on last minute (at 2:44)
13. California 2:53 Extended endurance
14. I Wanna Rock and Roll… 2:46 2 one-min sprints
Charge into the song sprinting 1 minute. 1 minute recover standing then stay standing and sprint to the finish.
15. Come Monday 3:08 cool/stretch Back to reality: Monday.
15. You Raise me Up 5:06 mood
Submitted by Vteach from Euless, TX on 10/18/09
Email: stanandvicky@sbcglobal.net