I taught three classes this week, yay! 🙂
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!
- Move Your Body by Eiffel 65
- Black Horse and the Cherry Tree by KT Tunstall
- Poker Face by Lady Gaga
- Somebody Told Me by The Killers
- Pump It by Black Eyed Peas
- 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.)
- Forget You by Cee Lo Green
- Love Shack by B52’s
- Black Train by The Brew
- Paralyzer by Finger Eleven
- Last Friday Night by Katy Perry (I’m not sick of this one yet!)
- Bugaboo by Destiny’s Child
- Dress You Up In My Love by Madonna
- Blinded When I See You by Third Eye Blind
- Look After You by The Fray
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.
- LOWER BODY: Bulgarian split squats
- UPPER BODY: One legged bicep curls with the other leg on the stability ball
- CARDIO: Jumping jacks
- LOWER BODY: Diagonal woodchop squats
- UPPER BODY: Decline pushups
- CARDIO: High knees
- LOWER BODY: Calf raises, holding ball overheadCALVES – Calf Raises, holding the ball overhead
- UPPER BODY: Lying overhead triceps extensions
- CARDIO: Jump rope
- CORE: Ball rollouts
- LOWER BODY: Bridges
- CARDIO: Mountain climbers
- UPPER BODY: Prone T raises
- CORE: Crunches
- CARDIO: Jumping lunges
Playlist and Workout
- I Walk Alone by Oleander: Warmup / Stretch
- Unsung by Vanessa Carlton: Alternating fast run between high 3rd & low 3rd
- Love Song by Sara Barrelis: Run in second with squat isolations
- Jump, Jive, and Wail by Brian Seltzer Orchestra: Sprint intervals
- Angel of Harlem by U2: Standing Climb
- Hot Tubs and Tool Sheds by Straylight Run: Jumps from seated to second
- Love and Memories by OAR: Run in low third, on chorus sit and spin faster
- Working Day and Night by Michael Jackson: Seated run, on chorus add tension, then sprint through resistance in high 3rd.
- Just Can’t Get Enough by Black Eyed Peas: Seated climb with leg isolations
- State of Massachusetts by Dropkick Murphys: Fast run, flat road
- King of Wishful Thinking by New Found Glory: Slides
- Everybody Dance Now (Remix) by Bob Sinclair: All positions
- The Devil Went Down To Georgia by Charlie Daniels Band : Sprint
- Waiting for the Sun by The Shore: Cooldown
- Silver Lining – Rilo Kiley: Stretch
BURN AND BUILD
- Right Here, Right Now by Fatboy Slim
- Headsprung by LL Cool J
- Mr. Vain by Culture Beat (This one got a lot of smiles this morning!)
- Moves Like Jagger by Maroon 5 (New catchy favorite of mine!)
- Jai Ho by A.R Rahman
- Round and Round by Bodyrockers
- Hot by Smash Mouth
- Stoned in Love by Chicane
- Funhouse by Pink
- OMG by Usher
- She Wolf by Shakira
- Give Me Everything by Pitbull (because I just can’t get enough of this song!)
- Love Generation by Bob Sinclair
- The Edge of Glory by Lady Gaga
- Dance Like This by Wyclef Jean
- Little More Time by ZOX
- Australia by The Shins
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.
- 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
- CARDIO: Run ups on the step
- LOWER BODY: Standing on step, back leg raises
- UPPER BODY: Staggered pushups
- CARDIO: Over the step
- LOWER BODY: Side leg lifts standing on step
- UPPER BODY: Dips
- CARDIO: Side to side jump rops
- UPPER BODY: Single arm rows
- CORE: Seated bicycle twists
- 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?