Found 4 results for song workout.
x

ASK AWAY!   FITERAZZI   FITBLR STUFF (Workouts)   TWITTER   PINTEREST   

I nerd out, geek out and work out in no predetermined order. Cheese is my weakness. Harry Potter is my strength.

Workout of the Day

I’m beat! I did a play off the Abs Song workout I did a month ago because those Weighted Single Leg Squats I did on Saturday were THAT GOOD. The format: do as many reps as possible of each exercise for the duration of each song + several cardio intervals (1-min each) in between songs to keep the heart rate high.

Warm Up

ABS SONG WORKOUT

Song: Primadonna by Marina and the Diamonds (3:41)
Ab move: Leg Throws (verses)/U-Move (chorus) 

1-minute of Mountain Climbers

Song: Boys Wanna Be Her by Peaches (3:56)
Ab move: Hollow Rocks (verses)/Double Leg Circles (chorus) 

1-minute of Spidermans

Song: Earthquakey People by Steve Aoki ft. Rivers Cuomo (3:36)
Ab move: Rocking Torch (verses)/V-Sit Shadow Box (chorus)

1-minute of Hover Jacks

Song: Cool In the Cool Way by My First Earthquake (2:32)
Ab move: Bicycle with a Crunch (verses)/Bicycle Freeze (chorus) 

1-minute of Cross Body Mountain Climbers

Song: Settle Down by No Doubt (6:02)
Ab move: Swizzle Reach (verses)/ Crunches with Legs Split at 45-degree angle (chorus) 

1-minute of Push Up, Push Off

POP Pilates: Arm Attack! (10 min)

Cardio Blast

Tabata of Squat Walks
1-min Earthquake


WORKOUT BREAKDOWN

Tabata
Use THIS TIMER if needed

Reverse Dumbbell Chop, Warm Up: I alternated sides on each round for 97 reps total

Squats Walks, Cardio Blast: I added a Pushup and Jump for 24 reps total

Cardio Intervals
Rep counted as 1 rep = left + right, except for the Plank Jacks and Pushups (on my toes!)

Mountain climbers: 54 
Spidermans: 30
Hover Jacks or Plank Jacks: 60
Cross Body Mountain Climbers: 36
Push Up, Push Off: 16 

Arm Attack Equipment

8-lb dumbbells
Step (for the Tricep Dips)
Yoga Block (for the Uneven Pushups, 5 reps on each side


And that was it: arms and core are DONE. Well, they are not really "done"…but certainly feel like it!

— 2 years ago with 2 notes
#abs  #blogilates  #fitblr  #fitness  #pop pilates  #song workout  #tabata  #workout  #arms 
Workout of the Day

Here comes another one!
Abs Song Workout, the third. With a bit of arm work thrown in there.

Warm Up: 
5-min of Jump Rope
ABS SONG WORKOUT

Song: Primadonna by Marina and the Diamonds (3:41)
Ab move: Leg Throws (verses)/U-Move (chorus) 

1-minute of Mountain Climbers

Song: Boys Wanna Be Her by Peaches (3:56)
Ab move: Roll Up with Rotation (verses)/Double Leg Circles (chorus) 

1-minute of Spidermans

Song: Earthquakey People by Steve Aoki ft. Rivers Cuomo (3:36)
Ab move: Rocking Torch (verses)/V-Sit Shadow Box (chorus)

1-minute of Hover Jacks

Song: Cool In the Cool Way by My First Earthquake (2:32)
Ab move: Bicycle with a Crunch (verses)/Bicycle Freeze (chorus) 

1-minute of Cross Body Mountain Climbers

Song: Settle Down by No Doubt (6:02)
Ab move: Swizzle Reach (verses)/ Crunches with Legs Split at 45-degree angle (chorus) 

1-minute of Push Up, Push Off

Sarah Fit: Arm Slimming Routine, Bar Method Inspired (11 min)
Cardio Burst: 5-min of Jump Rope


WORKOUT BREAKDOWN 

The concept: Pick some of your favorite songs and perform the selected moves to the beat of the music. After each song, there’s 1-minute intervals of dynamic core exercises to get that heart rate up and maximize the caloric burn. 

The first song basically killed my core from the very start: Leg Throws + U-Move. (Leg Throws are Double Leg Lifts with your ankles crossed. The extra “weight” at your feet translates into extra difficulty.) I think that help me feel the other moves just as bad. Even the Double Leg Circles, a relatively simple looking exercise, felt like something else…like something else MORE EVIL. I mean, I couldn’t wait for all the songs to end. Which brings me to the Swizzle Reach + Split Leg Crunch combo. Every time I see any ab exercise that calls for you to split your legs at a 45-degree angle, I KNOW it’s gonna burn. (If you need to, you watch the Split Leg Crunches HERE at the 3:35 time stamp.)

Rep count for the cardio intervals, counted as 1 rep = left + right, except for the Plank Jacks and Pushups (on my toes!)

Mountain climbers: 53 
Spidermans: 25
Hover Jacks or Plank Jacks: 51
Cross Body Mountain Climbers: 38
Push Up, Push Off: 16 

After that, I did an arm sculpting routine posted by Sarah Fit yesterday. It is inspired in the Bar Method. It uses very simple-looking, small movements and low weight, but DO NOT BE DECEIVED. It is all a lie! It actually burns like hell. It felt awesome. Definitely put down that one on your to-do list. 

Used Equipment:

Light set: 2-lb dumbbells
Heavy set: 5-lb dumbbells


I’ve been trying to improve my jump roping speed/stamina lately. That’s why you have been seeing a lot of random jump roping. Today I averaged 133 jumps per minute (between the warm-up and the cardio burst), but it really depends on how long I jump for. Anyway, that was it! For the other song workouts, search HERE.

— 2 years ago with 2 notes
#abs  #arms  #bar method  #core  #fitblr  #fitness  #interval training  #music  #sarahfit  #song workout  #favorites 
Workout of the Day

My hamstrings and lower gluteal muscles are sore! My main focus today was abs. Abs, abs, abs. And due to the success of my original Ab Song Workout, I decided to do it in that same format, adding cardio intervals in between songs, keeping it dynamic with my heart elevated throughout. 

Warm Up: High Knees Tabata (4 min)
ABS SONG WORKOUT (2 rounds, ~44 min)

Song: I Think I’m Paranoid by Garbage (3:38)
Ab move: Crunch Circles (verses)/Corkscrew (chorus)

1-minute of Mountain Climbers

Song: Rip It Up by Jet (3:22)
Ab move: Eagle Crunches (verses)/Crunch with Side Swivels (chorus)

1-minute of Spidermans

Song: Jerk It Out by Caesaers (3:16)
Ab move: Crossover Crunch (verses)/Seated In & Outs (chorus)

1-minute of Hover Jacks

Song: Blackout by Breathe Carolina (3:30)
Ab move: Sprinter Abs (full song, alternating sides)

1-minute of Cross Body Mountain Climbers

Song: Heads Will Roll by Yeah Yeah Yeahs (3:41)
Ab move: Toe Taps (verses)/Tornado Raises (chorus)

1-minute of Bob Harper’s Inside Out Method Cardio Push Ups

  • Round 1: Mountain Climber to Cross Body Mountain Climber to Spiderman to Push Up
  • Round 2: Push Up to T-Stabilization to Leg Raise 

HIIT: Insane Home Fat Loss: Chest and Back Workout (4 rounds)

10 4-sec Push Ups
10 Towel Pullups
10 Tuck Jump Burpees (for serious!)
10 Prone Cobras 


WORKOUT BREAKDOWN

Tabata: should get your heart rate going. I got in about 60 (30 per leg) high knees reps on every 20-sec long round, so remember to go ALL OUT! It’s only 4 minutes of torture.

Ab Song Workout: I have a compulsion to truly keep up with the beat of the music  (which explains the inclusion of “I Think I’m Paranoid” to the playlist). Meaning: the song has to fit the moves! Even if, in reality, I was barely keeping up and HAD to take a few breathers here and there, it turned out pretty good. I did 2 almost back-to-back rounds, and the only additional equipment I used was my mini Ball. (I put it underneath my tailbone to perform the moves of Heads Will Roll, Song #5).

The cardio intervals in between songs are meant to keep the heart rate up. There’s a different move for each one. Clarification: On the last cardio interval of each round, I used a different of the Cardio Pushups variation (shown by Bob as he gets beaten by his own trainer). I did 1-min of the Pushups OR 10 reps (which ever lasted longer) on my toes.

I finished with one of Mike Chang’s high intensity routines that targets chest and back. For the Towel Pullups, I used my Yoga strap and I modified the 4-sec pushups. Tuck Jump Burpees: whaaaaaaat! Watch Mike’s video. See how he’s panting on the floor, looking for the strength to do a miserable Prone Cobra? That’s EXACTLY what happened to me…and my Tuck Jumps are not half as explosive as his were. IN-SANE! I completed the 4 rounds in 14:58 minutes. And then I died. Or at least that’s how it felt like.

— 2 years ago with 2 notes
#abs  #fitness  #insane home fat loss  #mike chang  #song workout  #workout  #favorites 
Workout of the Day

Since I worked out my legs yesterday and my upper back is still a bit sore, I wanted to focus on core and abs. But I don’t particularly like to have “ab days”… so I mixed it with a little bit of cardio intervals to keep the workout interesting and calorie burning high. I used Cassey’s Song Workout format for most of the workout.

10-minutes of Jump Rope (counted 847!)
ABS SONG WORKOUT

Song: Hollaback Girl by Gwen Stefani (3:20)
Ab move: Butterfly Crunches (verses)/Butterfly Sit-ups (chorus)

1-minute of Mountain Climbers 

Song: Dog Days Are Over by Florence & The Machine (4:13)
Ab move: Hip Lifts (verses)/Split-leg Roll Over (chorus)   

1-minute of Spidermans

Song: Catch a Grenade (The Hooligans Remix) by Bruno Mars (3:31)
Ab move: Criss Cross (verses)/Earthquake Crunches (chorus)

1-minute of High Knees 


Song: That’s Not My Name by The Ting Tings (5:11)
Ab move: V-Ups (verses)/Double Leg Lifts (chorus)

1-minute of Hover Jacks

Song: Smooth Criminal by Michael Jackson (4:17)
Ab move: Wiggle (verses)/Russian Twist (chorus)

1-minute of Cross Body Mountain Climbers 

10-minutes of Jump Rope (counted 801!) 
Isometric Plank Circuit (1-min hold/20s rest, 3x, 4 min total)
Tabata of Kettlebell Swings (20s of swings/10s of rest, 8 rounds, 4 min total) 

The entire routine was about 53 minutes long. 

I would love to post the playlist here, but Spotify hates me at the moment. If you have Spotify, try the workout with these songs. I mean, Wiggle-ing your way through the rhythm of Smooth Criminal… how that’s for a cool feeling?! Fact: I’m OCDish enough to perfectly match the ab moves to the rhythm of the songs.

I held a 10-lb dumbbell for the Russian Twists and did the Spiderman in low plank position. Toughest moment for me? Probably the Split-leg Roll Overs and the V-Ups/Double Leg Lifts combo (because that song was too darned long!). And the Earthquake Crunches. Those felt great as always.

If you want to to see how to properly do the Earthquake Crunches, watch Blogilates’ Summer Slimdown, Part I, around 2:30. For the V-Ups and Split Leg Roll Over, watch Blogilates’ 6 pack in 6 moves. For the Competition Sit-ups, watch Zuzana Light’s ZWOW #2

EDIT, 11:54 pm: Um. I believe I just did the AB song workout again. The 5 songs, minus the cardio intervals. I’m not that crazy…yet… ABS ARE BURNING AGAIN!

— 2 years ago with 3 notes
#fitness  #jump rope  #song workout  #workout  #abs  #favorites