SWEATIN’ TO THE NEWBIES
By: Mary Catherine Holcomb
I love to work out with no music – said no one ever! Listening to music can help a workout by elevating your mood and distracting you! Check out 7 Reasons You Should Listen to Music While You Work Out ( http://www.huffingtonpost.com/2013/11/01/why-exercise-workout-music-playlist_n_4173931.html) for more on how music can affect your workout.
But if you’re interested in finding a few hip and current songs to push you through your workout, in addition to an already pre-designed workout, look no further. Check out the workout prepared to get your heart pumping, legs moving and ipod bumping with great moves and exciting hits!
Uptown Funk, by Mark Ronson featuring Bruno Mars – 4:30
On a treadmill, set the incline to 3.0 and between a 3.0 – 3.5 speed. Walk for one minute and then increase the incline to 5.0 and maintain a 3.5 – 4.0 speed. On the third minute, increase the incline to 7.0 and maintain a 3.5 – 4.0 speed and on the last 90seconds, increase the incline to 9.0 while maintaining a 3.0 to 3.5 speed.
Shake it Off, by Taylor Swift – 4:00
Using just your bodyweight, complete jump lunges for 20 seconds and take a 10-second break before completing jumping jacks for 20 seconds. Take another 10-second break before completing jump squats for 20 seconds. After the jump squats, take a 10-second break and complete mountain climbers for 20 seconds. Take a 10-second break and complete both of those rounds one more time to total four minutes.
Somebody, by Natalie la Rose ft. Jeremih – 3:20
With any type of cardio machine, complete 30-second intervals. For the first 30 seconds, go at a regular pace. For the next 30 seconds, go as fast as you trying to hit a sprint speed and then slow down for 30 seconds. Complete that three times and recover for the remainder of the song after the three 30-second sprints are completed. For a more challenging exercise, increase the resistance or incline to a 3.0 or above.
Sugar, by Maroon 5 – 4:50
Using just your bodyweight again, you will complete 5 exercises and aim to get in 10 repetitions of each. The goal is to see how many rounds you can get through within the song’s timeframe. Following this order, complete 10 reps of pushups, speed skaters (10 each leg), tricep dips (find a bench to place your hands), jump squats and burpees. Aim to complete a minumum of 3 rounds within the song’s timeframe.
Lips are Movin, by Megan Trainor – 3:05
Nearing the end of the workout, you will complete about three minutes of abdominal work. Set up in the 20-second exercise and 10-second break format, you will complete only two exercises throughout the song. Each exercise will last 20 seconds followed by a 10-second break before you move on to the next exercise. The exercises include bicycles and mountain climbers. The goal is to do each exercise as fast as you can for the 20 seconds.
COOLDOWN:
Thinkin’ out Loud, by Ed Sheerhan – 4:57
You made it to the cooldown! Take this time to stretch and recover. Make sure to stretch your lower body, upper body and core. For a great cooldown, check out The Most Effective Cooldown ( http://www.shape.com/blogs/working-it-out/most-effective-cool-down)