I teach A Crazy Bitch Bootcamp on Tuesdays and Saturdays, and we had SOOOO much fun with this playlist. Wanted to post it for my girls, but thought you might like it too!
I’ve always preferred working out with music. It motivates me through the harder exercises, pushes my intensity through the roof, and makse the time fly by if I plan it accordingly. I design most of my own workouts these days, so I’ve become better at identifying which songs may work with which movements, and what speed I should be aiming for to keep myself challenged. But anyone can plan & manage their own workout, with a few quick tips.
Some tips/ideas for how to make your playlist work for your workout…
Choose carefully and listen to the songs first, to get an idea of how fast they are. Faster songs (like Rockafella Skank) are great for cardio:running in place, jump rope, jumping jacks, and burpees. Slower songs (not that slow, but slower) are better for strength moves like squats, lunges and pushups. Feel free to mix it up!
It’s fun to mimic words in the song. If a certain song mentions “dropping”, “getting low”, “jumping” or “throw your hands up in the air”, plan on using those movements - it can make a big difference in your intensity.
Typically, I choose 2-4 different exercises per song, alternating between them or doing them in a row. If a song is about 4 minutes long, doing 4 moves for 30 seconds a piece (and repeating) will cover you. If it’s longer (like 6-7 minutes), I’ll usually opt to do each move for 45-60 seconds instead. (note: usually I use the music AS a timer: 1st verse, bridge, chorus etc).
You can repeat a combination for more than one song, but break it up with a different combo in between. I did the same moves for ‘On The Dancefloor’ & ‘Where Dem Girls At’ because they were similar lengths and tempos, but added some booty work for ‘Cozza Frenzy’ in between.
It’s easier to alternate between strength and high intensity cardio (also allows you to actively recover). Focus on cardio for one song, then strength for the next.
Don’t forget to include a song to warm up to, and a song to cool down to. Stretching is important: find soothing, less intense music for the end of your workout (in this playlist, we did Sun Salutations for M.I.A’s $20 and ab work for Nelly Furtado’s Maneater remix).
Group certain muscle groups well together: you can separate the songs by which muscle groups you want to work. Maybe booty & Cardio for one song. Abs & Upper Body for the next. Thighs & Triceps for one song. Back and Core for another. It’s up to you, but you should spread them out to give some groups a wee break while working others.
Listen to your body and write down what works. If a certain combo REALLY works with a song, write it down for next time.
Songs (most of them anyways, not all) work on an 8 count. As such, I usually plan my reps in the 8, 16, 24 & 32 count zone. Some moves are complex (like burpees with a pushup) so those moves can take 8-16 counts on their own. Some moves like squats or jumping jacks can be done on every count, or every two counts.
I like to use the first 32 counts (the intro) as a quick water break, but you can take breaks whenever you need to.
It’s YOUR workout. You don’t have to be perfect, and if you feel like busting out in dance, GO for it.