Have you ever put your iPod/iPhone on shuffle and just gone with the flow? I usually don’t, unless I’m just in the car…I like to have control over the songs that are coming up and the effort level/beat escalation in the songs… however, when I decided to try this roulette type of playlist shenanigans, it was a day I was in D I R E need of some active recovery… so, I linked up my wireless Beats, and hit shuffle.

The whole entire time it was rather interesting and I definitely broke out into giggles frequently.  The playlist that ensued couldn’t have depicted the RANDOM tunes that I have accumulated over the years any better.

This Shuffle Ride was actually a LOT of fun and taught me to relax and just react!

Let me just preface the following playlist with the fact that it is 100% NOT safe for kids or to listen to at work. Faint of heart, be ware of the Gucci Mane, the Nikki Minaj, the dirty Enrique, and the Rick Ross…

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//tools.applemusic.com/embed/v1/playlist/pl.083502ad315b479cbf849f623c0e807a?country=us

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The ride notes are VERY summarized because I literally made notes on my phone as I rode with how I reacted to the songs given to my by the Shuffle Gods… it’s highly unlikely you’ll want to ride this, but if you are so inclined … have fun!

 

Together – 95 rpm wu

Lion king – start a mod saddle climb 85rpm add R at 1:30 2:29 sprint to 3:00 add R saddle or HP3 climb

Learn you inside out – maintain rpm saddle endurance 98rpm

We got the party –  load a climb in the saddle with the beat. 0:36- 1:10HP3 keep R. Out again at 1:42-2:18. Out again 2:32-end add r.

Blackout – keep climb, find beat. 70rpm. Come out at 1:14-end!! Add R at 1:00out or at each time it says ‘if you get turnt up..’

Magnetic – saddle surges over chorus. Keep it challenging. Baseline greater than 75. Start surge ‘take me to a place I know…’ add resistance after each surge. The sky is the limit!!!!

Kamikaze – keep slight climb. Load at 75. Come to jog at 0:36, take to hp3 to surge at 1:01 add R if you need it. Saddle 1:15, jog 1:37, hp3 surge at 2:02, saddle 2:14, jog 2:38, surge hp3 3:02-end.

Tonight – saddle find beat 65 add r. Tonight I’m loving you out to hp3! Isolate for Luda

She be puttin on – 75 rpm base. Stay in the saddle. If you feel it, maybe bring hands to center of handlebars and add little elbow bend oblique crunches over 2R-2L x2 then 1-1.

The night is still young – base 70 add R as needed prep for coming out 0:30 hp3 to jog hp2 isolations cut rpm in half over chorus ‘the night is still young’. Repeat hp3 v hp2 isos.

Never let you go – AR flush out the legs. 105 RPM SUSTAINED. 115 for chorus.

Boneless – 65rpm Move to hp3 0:30.

Shake – standing hand hops over chorus every brrrrtt move. Freeze wherever you are at verses. 75-80 rpm settle in.

Mc hammer – 70-75rpm PU-TB IF YOU WANT.  Elbows wide. ‘My gun dirty..’ 2-2 2-2 2-2 2-2 (1-1)x8 after 8 8s of pu tb, settle in saddle climb or hp3. ISO for Gucci 2 8s on 2 8s off.

TPain up down – heavy climb 50rpm. Every round of ‘Up down’ move from hover to hp3 standing.

Beyond the sea – Cool Down. peel off gears focus on deep breaths.

 

Have you done a shuffle workout before? I’d love to hear what fun songs came up!

xoxo,

Sydney

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