Three Workouts (with Playlists!)

I taught three classes this week, yay! ūüôā

Tuesday night was Muscle Power, right after Liz’s Kix of course!¬† My typical Tuesday night double sessions are my favorite.¬† I want this t-shirt so I can wear it on Tuesday nights.

Wednesday night I subbed for Ed’s spin class.¬† I haven’t taught (or taken!) spin in a long time, so it was great to be back at it and switch it up for my muscles. My legs are definitely feeling it today.

This morning was Burn and Build (cheesy alliterative fitness class name). This one is my weekly 6am class before my 9-5 workday, and pretty much the reason why I need to eat lunch around 10:30 am every single Thursday. Side note: the Y has been a mob scene! There were at least 6 people in line yesterday ready and waiting with their BuyWithMe deals. If you got one and are going to redeem it before doing a class, make sure to get there nice and early!

My workouts went extra well this week. Not sure if it’s because I was out of my regular routine last week while I was in New York¬† and I’m just excited to be back in the swing of things, or if it’s because I made three new CDs for each of my classes. Yes, I still rock CDs most of the time. Sometimes I use my iPod, but really I just haven’t gotten around to syncing all my old music with my new computer (aka the¬†newest computer that work will give me) and transferring all my playlists. A project for the to do list, which is never-ending lately it seems.

Anyways, I figured I would share my playlists this week in case anyone was looking for some new workout music ideas!¬† And while I’m at it, might as well share the workouts too.¬† Enjoy!

MUSCLE POWER

Playlist:

  1. Move Your Body by Eiffel 65
  2. Black Horse and the Cherry Tree by KT Tunstall
  3. Poker Face by Lady Gaga
  4. Somebody Told Me by The Killers
  5. Pump It by Black Eyed Peas
  6. Idealistic by Digitalism (side note, this is a song from Just Dance II!  One of my favorite songs to put on my playlists.  Check it out!  The routine on the Wii is actually a great workout, too.)
  7. Forget You by Cee Lo Green
  8. Love Shack¬†by¬†B52’s
  9. Black Train by The Brew
  10. Paralyzer by Finger Eleven
  11. Last Friday Night¬†by¬†Katy Perry (I’m not sick of this one yet!)
  12. Bugaboo¬†by¬†Destiny’s Child
  13. Dress You Up In My Love by Madonna
  14. Blinded When I See You by Third Eye Blind
  15. Look After You by The Fray

Workout

I did a stability ball based class because I found a new website for new stability ball workout ideas. Fellow instructors, if you click around the website enough you can find ideas for other themed classes. Really cool.

Anyways, stability ball classes are great¬†for an extra core workout because they are geared toward targeting those muscles more.¬†Fun Athena fact:¬† I broke my right wrist in 5th grade because I tried to stand and balance on a stability ball to show off in front of my friends. Clearly I didn’t have good core strength then because I immediately fell off and snap, my wrist broke. Oh and it was April Fool’s Day so my mother didn’t believe me that I actually broke a bone. Thanks, mom.

Anyways, each different “combination” that I did on Tuesday night included two strength moves and one cardio interval move. We did each combo twice total.

COMBINATION ONE

  • LOWER BODY:¬†Bulgarian split squats
  • UPPER BODY:¬†One legged bicep curls with the other leg on the stability ball
  • CARDIO: Jumping jacks

COMBINATION TWO

  • LOWER BODY: Diagonal woodchop squats
  • UPPER BODY: Decline pushups
  • CARDIO: High knees

COMBINATION THREE

  • LOWER BODY: Calf raises, holding ball overheadCALVES – Calf Raises, holding the ball overhead
  • UPPER BODY: Lying overhead triceps extensions
  • CARDIO: Jump rope

COMBINATION FOUR

  • CORE: Ball rollouts
  • LOWER BODY: Bridges
  • CARDIO: Mountain climbers

COMBINATION FIVE

  • UPPER BODY: Prone T raises
  • CORE:¬†¬†Crunches
  • CARDIO: ¬†Jumping lunges

SPIN

Playlist and Workout

  1. I Walk Alone by Oleander: Warmup / Stretch
  2. Unsung by Vanessa Carlton: Alternating fast run between high 3rd & low 3rd
  3. Love Song by Sara Barrelis: Run in second with squat isolations
  4. Jump, Jive, and Wail by Brian Seltzer Orchestra: Sprint intervals
  5. Angel of Harlem by U2: Standing Climb
  6. Hot Tubs and Tool Sheds by Straylight Run: Jumps from seated to second
  7. Love and Memories by OAR: Run in low third, on chorus sit and spin faster
  8. Working Day and Night by Michael Jackson: Seated run, on chorus add tension, then sprint through resistance in high 3rd.
  9. Just Can’t Get Enough¬†by¬†Black Eyed Peas:¬†Seated climb with leg isolations
  10. State of Massachusetts by Dropkick Murphys: Fast run, flat road
  11. King of Wishful Thinking by New Found Glory: Slides
  12. Everybody Dance Now (Remix) by Bob Sinclair: All positions
  13. The Devil Went Down To Georgia by Charlie Daniels Band : Sprint
  14. Waiting for the Sun by The Shore: Cooldown
  15. Silver Lining РRilo Kiley: Stretch

BURN AND BUILD

Playlist

  1. Right Here, Right Now by Fatboy Slim
  2. Headsprung by LL Cool J
  3. Mr. Vain by Culture Beat (This one got a lot of smiles this morning!)
  4. Moves Like Jagger by Maroon 5 (New catchy favorite of mine!)
  5. Jai Ho by A.R Rahman
  6. Round and Round by Bodyrockers
  7. Hot by Smash Mouth
  8. Stoned in Love by Chicane
  9. Funhouse by Pink
  10. OMG by Usher
  11. She Wolf by Shakira
  12. Give Me Everything¬†by¬†Pitbull (because I just can’t get enough of this song!)
  13. Love Generation by Bob Sinclair
  14. The Edge of Glory by Lady Gaga
  15. Dance Like This by Wyclef Jean
  16. Little More Time by ZOX
  17. Australia by The Shins

Workout

This morning I did a similar style class as Tuesday’s with the two strength and one cardio move per combination.¬† Today’s theme used a step instead of a¬†stability ball though.

COMBINATION ONE

  • CARDIO: Jump ropes
  • LOWER BODY: Forward lunge onto step > side step into squat > back lunge
  • UPPER BODY: Single arm bicep curls while the other arm holds halfway

COMBINATION TWO

  • CARDIO: Run ups on the step
  • LOWER BODY: Standing on step, back leg raises
  • UPPER BODY: Staggered pushups

COMBINATION THREE

  • CARDIO: Over the step
  • LOWER BODY: Side leg lifts standing on step
  • UPPER BODY: Dips

COMBINATION FOUR

  • CARDIO:¬†Side to side jump rops
  • UPPER BODY:¬†Single arm rows
  • CORE: Seated bicycle twists

COMBINATION FIVE

  • CARDIO: Jumping jacks
  • UPPER BODY: Incline bench press
  • CORE: Roll backs

I think my body is ready for some yoga this weekend after my classes this week!

Let me know if you have any questions about any of these moves, as I’m happy to break them down further if necessary.

Let’s chat! What workout music is pumping you up lately?¬†