Why do you workout?
People work out for different reasons & having a goal is important (whether or not you’re losing weight, trying to get fit, or mastering a technique). But goals aside, there’s ONE common denominator of successful fitness freaks: they mix up their workouts! Different workouts are like different kinds of menu options. You might LOVE one thing on the menu, but if you have it everyday, you’ll get sick of it fast. You may also be limiting yourself by not exploring new favorites.
Trying something new & incorporating different kinds of training is key to sticking with the program longterm both mentally & physically. Our bodies & minds crave new challenges & new ways to train. When we’re stuck on ONE kind of workout, we may be limiting ourselves to a WORLD of possibilities.
I’m very eclectic when it comes to my workouts (like workout A.D.D.). I certainly have my favorites, but I try new things constantly and go through ‘phases’. When my workout ‘lust’ has dwindled for a certain type of workout, I switch things up sooner rather than later. A week of my workouts might include a little Turbo Kick, NTC training, Insanity or P90X, TRX, sports drills, running, yoga, dance, Crossfit WOD’S, Body Rock, Pilates, strength training etc. Sometimes I plan it, sometimes I work it out on the fly. But the common denominator is that I shake things up and stay open to trying new things. It keeps me from getting bored, keeps my body challenged and helps me find new favorites.
And it makes me feel BAD ASS. I’ve got lots of tools in my toolbox, and even when I suck at something (ugh, Zumba), I know I’m still getting a good workout.
This week: Try something NEW! A class, a DVD (the library has tons), or even a change of scenery. If you workout from home, try heading to the gym or to the park this week. If you’re a gym rat, head outside or take a class in a new location. If you work out solo, ask a friend to join you! If you’re all about the weights, try some body weight work. No yoga in your repertoire? Namaste it OUT. Try changing 1-2 things in your routine for a quick motivation (and results) boost. :)
Monday Motivation Playlist
Need new tunes? This is what I’m using today! (lots of Madonna. Her new album MDNA is workout FIRE).
We had an awesome, sweaty time at bootcamp yesterday! The girls brought their A-game, and we got down to some oldies (oh god, I can’t believe these are oldies).
Promised to post them here, and wanted to share them with you in case you need a little ditty update! Music is an awesome motivator, and switching it up from week to week can help you get the most of your workout.
(P.S - Anyone else remember the Spice Girls ‘Stop’ choreography? Apparently ALL of us did last night, lol).
It’s Monday! New week, clean slate and motivation time!
I love this playlist, and used it for some Booty Murder this weekend. It’s over 30 minutes long, but sometimes a girl just needs a few extra tunes to dance to. :)
Pick ANY of the following workout challenges and get ‘er done TODAY! Set aside 30 minutes to get sweaty and feel BAD ASS. (Short on time? Cut the challenges in half, or only do 1 circuit. 10-15 minutes of sweat is better than nothing, and you’ll feel better afterwards, I promise).
Total body toning, with cardio. This time challenge lets you go your own pace, and try to complete as many rounds as possible. 12 exercises, 12 reps each. 30 minutes.
Cardio from head to toe! This one’s a sweaty challenge that will improve your power, strength and get your heart rate WAY up. About 24 minutes, plus warm-up.
My glutes are still sore! Do this with or without weights. You’ll need a mat, a chair, and some serious game. Calorie torching booty WORK.
You don’t need the Nike Training App for this workout. Watch Patrick Goudeau explain the moves in this seriously tough workout. Go your own pace, but push yourself! You’ll need an interval timer, and hot music is a must!
Body Rock TV - Booty Challenge! - 10-15 minutes
All you need is a chair and a KILLER attitude. This workout takes focus and is great to add to your workout (or add to Booty Murder for a CRAZY glute day). All you need is a chair. Psychos: you can add weight.
This one’s tough, but do-able! Go your own pace, and see if you can beat your own time.
For those of you who like having a workout buddy! This Tag Team workout lets you go your own pace, highlight your strengths, and motivate each other to finish the 700 rep goal. Find a friend at a similar fitness level (or make adjustments if you need to - no shame, we’re all working hard with this one!)
Need a recovery day? Try either of these full length 20 minute Yoga sequences to stretch out & get your week started right.
Warning: This is a CRAZY workout!
You’ll get a SICK calorie burn with this circuit from Patrick Goudeau! I adore the moves in this workout: they work multiple muscle groups at the same time to boost your burn & shoot your heart rate WAY up. It’s challenging, but IT IS DO-ABLE (don’t worry if you can’t get all the moves down perfectly). It’s intense, so it doesn’t need to be long. Set aside 25-30 minutes to kill this BIG time.
IMPORTANT: this isn’t yet available on the NTC App! I’ve created my own circuit based on Patrick’s latest moves that you can do with an Interval Timeranywhere (and you don’t need the Nike Training App to do it). It kicked my ass, but you have to push yourself. :) I did 4 rounds and it took me about 36 minutes or so, including my warm up and stretch.
How to do it:
- Watch the video above for all the moves in this circuit, or use the list at the end of this post.
- Warm up for 5 minutes (those of you who have the App, you can do a warm up from any of the Get Toned Or Get Strong workouts, then pause). For everyone else, a minute of each of the following: jump rope, walking lunges, run in place, straight leg kicks & side to side shuffles, then rest one minute.
- Set your Interval Timer for 7, one minute rounds. You’ll do 6 one minute intervals of each of the moves, then one minute rest.
- Repeat the 7 minute circuit 2-4 times for a SERIOUS total body workout.
- Cooldown (walk around for 1-2 minutes) then stretch.
* If you prefer to do it without a timer, aim for the recommendations in the video demos, and move quickly from one exercise to another. Total time after the warmup should be about 20-30 minutes)
Total Time: 25-40 minutes
- A set of medium to light dumbbells (or as heavy as you need to. You do not need weights if you don’t have them - simply pretend you have them, and keep good form. Soupcans aren’t the sexiest tools, but if that’s all you got… ).
- A mat
- Bottle of water
- Great playlist (see below)
- An interval timer or stop watch.
BEGINNERS! I’ve added some ideas for modifications you can use if you need them! Read below!
Here’s MY playlist, but feel free to use your own!
Watch all the moves in the video above (do them each a few times half-assed before you start to make sure you have them down), set your timer and get ready to move!
Patrick Goudeau Meets Chichi Kix - Nike Training Club Circuit
* Do 60 seconds of each move, then rest one minute. Repeat 2-4 times!
1. Belly Ups
Modification options: Step back instead of jumping back, add a modified pushup instead, or remove the pushup all together.
2. Straight Leg Lunge to Bicep Curl
Modification options: Tap your foot on the ground anytime you need help with your balance, and keep one foot on the floor if you can’t lift the knee.
Modification options: Use your momentum to help you up, and feel free to use your hands/feet to get up more slowly (still intense!). You can stand & catch your balance, before you add the jump, or take it out if you need to catch your breath.
4. Crab Curl to Press
Modification options: Placing your upper back & shoulders on a couch can help keep them steady. You can also do a hip lift (bridge) instead, take the dumbbells out, and just do the chest press instead of the bicep curl. Make the move work for you.
5. Side to Side Shuffles with a Side Lunge
Modification options: Don’t go as deep or as fast, and reach down as far as you can go if you can’t touch the ground.
6. Lunge Press to Flyback
Modification options: Step back instead of the jump back, and go as slow as you need to. No need for dumbbells if you’re having a tough time: this one’s hard for a full minute!
7. Rest. Don’t stop moving, get some water, and get ready to do it all again!
Nothing keeps me motivated during the holidays like holiday themed workouts!
I get bored with the standard fare pretty early on in the season, but I solve my holiday music woes by finding worthy, new remixes. I’ve been in a dubstep haze lately, so a lot of these songs are dubstep mixes of holiday classics.
The BPM is a little slower than I normally post, but it works REALLY well with strength training exercises and yoga/pilates training. Taught bootcamp using a lot of these songs and it was a raging holiday success!
Before you throw out that pumpkin… try these fun moves instead!
All you need is one large 5- to 10-lb. pumpkin and a ghoulish amount of guts to get this monstrous workout started! Check out our top four pumpkin workout moves:
Jack-o’-Lantern Jumps: Start standing with feet about 6 inches apart. Bend knees and kneel down to a 90-degree angle. Lift the pumpkin overhead. With a power jump, leap up and take a giant hop forward. Keep pumpkin straight overhead as you jump to the front, to the sides and to the back. Try to do 4 sets of 4.
Creepy Crunches: Lie on your back with hands holding a pumpkin over your chest. Keep your feet about 2 feet apart, flat on the floor, knees bent. To start the exercise, lift your legs vertically, toes pointing toward the ceiling. Next, holding the pumpkin, lift your shoulder blades off the ground and extend pumpkin vertically toward toes. Try to do 3 sets of 20.
Lurking Lunges: Stand in split stance, right leg in front, left leg in back. Holding a pumpkin, extend your arms in front of you. Bend both knees and lower into a lunge, keeping front knee behind the toes, and knees no lower than 90-degree angles. Once lowered, rotate core 90 degrees to the right and then repeat to the left. Try to do 3 sets of 20.
Tombstone Twist: Stand with your feet shoulder width apart and pumpkin in your hands, extend your arms out and hold the pumpkin in front of you. Rotate your arms and upper body from side to side, pivoting your opposite foot for more range of motion. Try to do 3 sets of 20.
Bam! I’m in LOVE this playlist!
Thanks for your suggestions, I used as many as I could! It’s long, so feel free to skip and play the tunes you love the best! Starts out high energy for cardio, we rock out a bit for strength, and finishes with some terrifying tunes to stretch to. :)
Big BAD ASS thanks to these lovely followers who sent in their choices!
31 Spooky Tunes To Sweat To
Here you go! This was fun! Send in other suggestions anytime, I love finding new ‘old’ favorites.
I mean seriously. When was the last time you heard ‘Getting Jiggy With It?’
It’s October and it’s apple picking season! Yay! Pies & snacks for all! Hope you can manage to get on out for some apple picking fun!
To celebrate, I thought a little dance party was in order. This playlist is a little bit all over the place, but I don’t care because I love it. I LOVE IT! Use it to inspire a new playlist of your own, or just enjoy the tunes! Or hate them, but keep it to yourself! Don’t burst my bubble. :)
The workout? Just DANCE! Have fun, don’t be too serious and let loose!
Remember: Music is one of the BEST workout motivators you can find. The higher your BPM, the harder you tend to work. Find new music to sweat to and remember to rotate new stuff in every couple of weeks (or every week if you get bored like I do).
This playlist dwindles down towards the end, for a nice Radiohead stretch after some Salt & Pepa & En Vogue. Plenty of new stuff too, but when it comes to abs & stretching, I really love my old favs.
SEND IN YOUR PLAYLIST SUGGESTIONS! I’ll be making a few follower MADE playlists next week and can use your input! I get fabulous suggestions from you all the time, so let me know what you’re sweating to!
Today was hump day, and SO many of you were complaining you didn’t have time to get a workout in! Save this one for tomorrow if you NEED to, but I’d prefer if you squeezed it in tonight!
Only 15 minutes, and 5 of those are in the warm-up!
Booty call! Do the warm up, then all 5 exercises. Repeat. That’s it! Do it 3 times if you’re feeling extra BOOTY-ful!
You’ll need: a mat and a set of dumbbells (you can do it without weights too). Try the harder variations if you can.
Workout Time! Remember form: keep knees over the tops of your toes, and push your booty BACK. Keep your abs contracted and move quickly between each exercise.
Recommended Music: From ‘Watch The Throne’ (playlist below!)
Rest 30 seconds. Then ONE minute of each of the following.
Repeat and you’re done! Bam, look at that booty!
Lights, camera, ACTION!
Asked for your movie playlist suggestions a while back, and I LOVED them! Thanks to those who sent them in! I used them ALL below.
This workout is different, mainly because it USES the songs for pacing/reps etc. Most counts are in 8, 16 or 32, or for a set amount of time. It’s more important to me that you choose your own pace, have fun, and do the moves at a level that suits you. This workout is about drama & intensity. Put your all in, and ‘feel’ the moves.
So, I put time & rep “suggestions”, but I’d rather you have fun with this one. Change the order of the songs if you prefer, but try to complete at least 4, two song circuits. It’s intense!
Because you’re going your own pace, you might complete the circuit twice or three times before the songs are up. Depends on your speed. Just try to keep moving as long as you can. Hit pause if you need to!
Playlist at the bottom of this post!
Songs 1 & 2 - Warm up. Your choice. Get sweaty.
Songs 3 & 4 - Circuit: 32 squats, 32 Jumping Jacks, 32 Alternating Lunges, 30 second run in place. Rest 30 seconds. Repeat 2-3 times (til end of song)
Songs 5 & 6: Circuit: 1 minute run in place (or dance), 16 Tuck Jumps, 8 one legged toe touches left, 8 one legged toe touches right. Rest 30 seconds. Repeat 2-3 times (til end of song). (Psst: these songs are FUN. Dance as much as you like).
Songs 7 & 8: Circuit: 30 seconds plank hold, 8 burpees (or modified burpees - step back instead of hopping back), 30 seconds Mountain climbers, 8 pushups (modified if you like), one minute run or dance. Repeat 2-3 times (til end of song)
Songs 9 & 10: Circuit: 16 Bicycle Crunches, 32 Russian Twists, 16 Right Lunge to Left Front Kick, 16 Left Lunge to Right Front Kick. 30 second squat HOLD. 1 minute rest. Repeat 2-3 times (til end of song)
Songs 11 & 12: Circuit: Jump Rope (2 minutes - any variation you like), 32 Side to side lunges (alternating), 8-16 modified pushups. Rest 30 seconds. Repeat 2-3 times (til end of song).
Songs 13 & 14: Circuit: Mountain Climbers (30 seconds), 16 Hip Raises (on back, push your hips to sky), 16 crunches. Repeat 2-3 times, no breaks. Dance if you must take a break.
Songs 15 & 16: Circuit: 32 squats, 30 second squat hold. 32 lunges. 30 second lunge hold each side (total one minute). 32 Jumping jacks, 1 minute run in place. 1 minute rest. Repeat until you’re done!
Songs 17, 18, & 19 - Stretch, cool down, have fun! OR repeat any of the circuits above for one of the songs.
Just keep moving is my personal mantra. Every single day. On repeat.
It’s what I tell myself when my workouts are too hard. It’s what I tell myself when I want to give up. It’s what I tell myself when life gets shitty and I’m a crying heap on the floor.
Believe it or not, this was a tough year (couple of years) for my body & head, so I often relied on music to cheer me up (and get me moving). When I wasn’t moving, and too still, I felt like I would fall apart. Not everyone understands that, but perhaps for you it was something else, like making music or writing. Squats were my release.
There are still days when working out is my therapy, my painkiller, my escape… And I’m grateful that I have somewhere positive, lovely and amazing to channel everything I needed to deal with (and still deal with on a daily basis).
Not all my personal anthems are amazing. Some are outright cheesy. But they don’t have to be good, musically substantial or even top 40. If I like it, connect with it, and it gets me moving? It makes my anthem list.
So here’s a playlist filled with songs that got me moving, get me moving and make me smile. 29 anthems to move to. Not everything would have made your list, and there are hundreds of anthems I love that didn’t make this list. You’ll probably hear them in playlists to come.
So listen, love it, hate it BUT MOVE. Please. :)
Make your own playlists to share with Grooveshark.com
This is an old photo from a Halloween when I went as a workout video ‘ho’ (I’d never felt so naked in public before and of COURSE that was the year all my friends decided to go as dead people or bag heads - hadn’t been out for Halloween in years before this, and all I knew was that you were supposed to dress all sexified. I mean, I watched Mean Girls. Anyways, last year? I went as a clown.)
I think this playlist would have suited me that night.
Yesterday’s was so much fun, needed to do a part 2! This one’s a little more rap/hip-hop/reggaeton. PLUS, I’ve added a quick & dirty Thursday workout to get your heartrates soaring.
You’re welcome booty-ful. :)
Warning: NSFW. Booty songs tend to get a little dirty. And yes, they use words for women that I would smack someone for using to my face… but when you’re getting all grindy in your workout? ‘Ho’ perfection.
Get your grind on with this workout while you’re at it!
C. Jump Squats
This workout isn’t complicated, and most of you will be able to finish it in only about 10 minutes.
Directions: Do 10 Burpees, 10 pushups, 10 jump squats…. then 9 Burpees, 9 pushups, 9 jump squats… work your way down all the way to 1!
** Modify the moves as you need to.
CHALLENGE: Instead of 10, start at 15 (or 20) and work your way down to 1 (or as far as you can). You can also go all the way down to 1, then move back up the pyramid.
Shake it, smack it & move it as much as possible. Have fun!