My Gift to You! (The Peloton Post)

Halfway through the pandemic, my husband bought a Peloton.

I am a runner. I will always be a runner. I will never be more than a casual biker, but my GOD I love this bike!!!!

Even more than that, I love the Peloton app. Y'all know I don't love lifting heavy things, but at one point in the pandemic I bought adjustable 30lb hand weights. Because I wanted to do more strength in this app. I KNOW RIGHT?!?

I've recently learned that many of you don't have bikes but do use the app! Please join our hashtag #coachedandloved! I give SOOOOOOOO MANY high-fives! If you'd like to try the app for free, email me I have 5-6 codes I can share.

One thing I know for sure: options are overwhelming. There are tons of classes, but putting together a routine can be challenging AF. So, my gift to you is the routine I'm imposing on my private clients, which is also the general guide I will be following in The Extra Mile. Feel free to save the image below or print it out and put on the wall next to your bike (or wherever you use the app), and use it as a guide!

My two cents:

• I'm never going to ask you guys to do anything I'm not doing myself.

• ten minutes per class is PLENTY. Twenty minutes is a long time for a not-a-run and I rarely do those.

• If you feel energized on a given day and want to do a little MOARRR, that's great! Stick to the same muscle group as much as you can (but if you've done 4 classes and still aren't tired let's chat in office hours!). Like on Mondays, do a 'chest & arms" class then add another upper body class (rather than a lower body or full body class)

• There is NEVER a bad day to add 5-minute abs. Do those whenever you can, you are highly unlikely to burn your core out; it's way easier to burn your quads and biceps out

• When I say "YOGA" I DO NOT MEAN COREPOWERHARDASSYOGA!!!!!!! I mean "a nice gentle stretch that opens your hips, loosens your psoas, or hugs your inner thighs". Don't make me send Carrie Ann after you!!!!!

Still don't know where to start? I HAVE SUGGESTIONS! These are my favorite classes:

Cycling

• 80's ride with Ally Love

• LOL Cody Holiday Edition with Bowen Yang

• 20 min 90's ride with Robin

• 30 min Spice Girls Ride

• 30 min Metallica Ride

• Two for One with Long-Haired Hot Dennis (this is my favorite, ever)

• Two for One JLo Ride

• Disney Ride (it's in German BUT IT HAS THE GUMMI BEARS THEME!)

Strength

• Disney Pilates

• Disney Barre (look, Ally is brutal. Baby-faced assassin. Be warned)

• Spice Girls Barre

• Chest & Back with Adrian

• Chest & Back with Adrian

• Arm & Shoulders with Selena

• 5 minute Core with Rad Lopez

• Chest & Back with Chase

• 10 minute Core with Rad Lopez

• 10 minute Core with Adrian

• Glute & Legs with Robin

• Glute & Legs with Robin

• 10 minute Bodyweight Strength

Yoga/Stretching

• Disney Flow (My kids do this with me)

• Whitney Houston Stretch (yeah, it's in German but it's better sometimes if you can't understand them)

• Evening Stretch (I wish this had been a bigger series- I love doing these before bed)

• Adrian Williams Stretch (I LOVE this guy)

• Another Adrian Stretch

• NO such thing as too much Adrian

• Jes Sims 15 (She is TOUGH, holy buckets. I can't do her classes often but this stretch is great)