How to Do Jumps in Spinning Class

By Drew Woods

Spinning is an aerobic program developed by Johnathan Goldberg that utilizes interval training. This type of training alternates periods of high-intensity exercise with periods of recovery. The spinning program utilizes five core movements: seated flat, seated climb, standing flat, standing climb and jumps. Jumps, in particular, utilize a combination of seated and standing positions to improve strength and balance.

Perform the seated flat core movement. Sit flat on the stationary bicycle and place your hands at position one (in the center of the handles) or position two (inside the upward curve of the handlebars). Ride at a cadence of 80 to 110 revolutions per minute (rpm).

Do the standing flat core movement. Stand flat on the stationary bicycle and place your hands at position two, which is inside the upward curve of the handlebars. Continue to ride at a pace of 80 to 110 rpm.

Alternate between the seated flat and standing flat core movements in rapid succession to perform jumps. Keep your hands at position two and continue to ride at a cadence of 80 to 110 rpm.

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About the Author

Drew Woods is a native of Milwaukee, Wis. who has written articles for the international basketball website USbasket. He holds a Bachelor of Science in accounting from Bethel University and has been writing professionally for various websites since 2009.

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