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30 Minute 90s “Power Rock Climb” Playlist

author : Lisa Meyer on Friday, November 7, 2014 | 9:38 AM

Friday, November 7, 2014

This playlist will honor you inner flannel-wearing, EMO-loving self with a selection of 90s power rock songs that will kick your butt and really work those leg muscles. This will work for whatever cardio equipment you use including the elliptical, treadmill or indoor bike.
This playlist will help motivate you to alternate between moving at a fast pace and a strength workout. Get ready to rock!

Vampire Weekend “Unbelievers” (3:23)
Vampire Weekend is a Brooklyn band that makes me happy and this song is perfect for a warm-up as it will get you in the mood to move your booty.

Fitz & the Tantrums “Out of My League” (3:31)
Now it is time to take it up a notch and add more resistance/incline to get your body temperature up and increase your heart rate and this song is just too peppy and fun to resist.

Puddle of Mud “Blurry” (5:04)
Here we have our first climb/strength segment so you need to gradually increase the tension/incline until you are working your top level of cardio output and muscle exhaustion. Take it up every 30 seconds until the end of the song.

Pompeii “But if You Close Your Eyes (3:55)
Time for some relief with a light amount of resistance to recover and help prepare you for speed intervals. Next you will mix in a few sprints for 10 seconds on and twenty seconds off until the end of the song—enjoy the ‘break” for now!

Sublime “Doin’ Time” (4:14)
Second climb of the workout and I picked this fun song that always reminds me of summer and hanging out with my friends. Keep adding resistance/incline gradually until you are at your top level of effort for the last minute.

Silversun Pickups “The Pit” (4:40)
Back to light resistance/flat incline and bring your heart rate back to a level where you feel you can work in a few sprints once again. Try going fast as you can for 10 or 15 seconds at a time and recover for at least 20 seconds between.

Foo Fighters “Hero” (4:19)
Last climb of the workout so pretend Dave Grohl himself is cheering you on as you add resistance/incline until you work at your max level of effort.  The last one minute

Alanis Morissette “Hand in My Pocket” (3:42)
Finally it’s time to bring the resistance down and keep it there. Take the time to bring down your heart rate and then properly stretch out on a free space nearby.
Congratulations! You fit in a 30-minute workout—go celebrate!

What are your favorite 90s songs?
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What Running Song Fits Your Personality?

If there was one song to describe your running personality, what would it be?

Not sure? That’s okay! We have the perfect infographic from TempoRun (side note: a great app to help you find running songs with the best tempo for your pace!) that’ll help you to find the running song that fits your personality!

Image and video hosting by TinyPic
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Workout I Did: Fast/Slow, Up/Down

Two things can up the ante in your workouts: adding faster intervals and adding incline of some sort. When you do both in one workout? Well, it makes for one kick-ass workout! This workout can be done whether you’re inside on a treadmill or outside with a hill or stairs nearby. Heck, it can really be done on any piece of cardio equipment because you can increase your speed and when necessary, increase the resistance. I typically do it on a treadmill, but be creative! It can also be tailored to your fitness level. If you’re a walker, walk at a moderate pace when “slow” is indicated and a fast clip when you want to go fast. If you’re a runner, jog for slow and a run for the fast pace. If you’re really fit? Run and sprint!
Warm-up: 5 minutes walking
Alternate five times:
1 minute slow
1 minute fast
1 minute slow + an incline of 6 or more
Cool down: 5 minutes walking
This workout goes by really quickly because you’re occupied with fiddling with the speed and inclines, but it’s surprisingly challenging. I’m always surprised at how tough a walking workout can be when you really up that incline!
Do you mess with inclines when you’re on the treadmill or seek out nearby hills?
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30-Minute Dancy Playlist

If you are like me—you love dance music in spite of a total lack of ability. But here is the great thing about working out on a treadmill, elliptical or stationary bike—you can crank up the funky tunes without exposing your “Elaine from Seinfeld” moves to the whole world.
So get ready to boogie as we take on today’s sweat session featuring tunes that make want to wiggle my fit bottom!

Taylor Swift “Shake it Off” (3:39)
If there is ONE thing Taylor Swift knows how to do (well, in addition to always looking great for the cameras) is writing a catchy tune and this one in particular is scientifically designed to get you to move!

Dear Rouge “Best Look Lately” (3:24)
This song has this 80s vibe that makes me want to bop around wearing a high ponytail.

Lady Gaga “Americano” (4:07)
I love everything by Lady Gaga (well, some of Art Pop was just sort of “meh”) and Americano in particular gets me in the mood to haul ass and do sprints.

Bruno Mars “Locked Out of Heaven” (3:53)
Bruno Mars is a gyrating dynamo and I think this is his best song of all.

Macklemore & Ryan Lewis “Can’t Hold Us” (4:18)
You are almost there—use this song to give it your all-out last effort of the workout.

Destiny’s Child “Bootylicious” (3:28)
Now it is time to gradually bring your heart rate down and get ready for a nice stretch session.
Congratulations! You fit in a 30-minute workout—go celebrate!

What are your favorite workout dance tunes?
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Fitness Experts Confide in Favorite Workout Swaps

As a group fitness instructor and certified personal trainer I make it a point to always be open to new information and be willing to ditch workouts and exercises that no longer seem effective,

For example: I used to have my bootcampers perform “bear crawls” in one direction and then come back with a “crab walk” thinking both worked the core differently.

However,  I realized that for most folks the crab walk puts unnecessary strain on the wrists & shoulders and does not mimic any possible life event so I stopped using them entirely.

I asked a few top personal trainers and fitness instructors if they have ever stopped using an exercise with students and what they replace them with instead. Here are their favorite workout “swaps!”

Elizabeth Pongo of Pongo Power in Brooklyn

“One exercise that I was once a big advocate for was the Sumo Squat.   But in reality many people have a natural duck walk, and their toes already turn out.  This can be a function of tight IT bands and TFL, which runs down your leg on the outside.  Tight IT bands lead to knee pain!

You’ll get more bang for your buck building up to doing a single leg squat, ultimately! The single leg squat is proven to recruit the most muscle fiber deep inside your booty.”

Kelly Lee, trainer for

“I found that the crunch was virtually useless when I compared the benefits (results in strength, toning, etc.) and the “costs.” Crunches take too much time, require too many reps and can put a lot of strain on the neck.

Instead I now replace them with the following sequence:

    Planks with variations
    Jack knives or concentrated bicycles
    Pikes on gliders, stability ball or using TRX suspension bands

All of the above exercises engage more muscles and work the core in a more dynamic way.”

Julz Arney of Julz

“As I learn from the latest research I evolve the way I perform some of my favorite moves to make them more effective.

For example, when holding a plank, I think about gripping the floor with my hands like I am trying to open a jar that is stuck; this helps engage more muscles of the back.”

Jen Ator (Fitness Director) of Women’s Health magazine

“I know longer do “girly” pushups (aka, modified pushups with knees on the ground) – these type of pushups work the muscles in your arms and shoulders, but they cut out most of the core activation.

It’s one of the big reasons you may be able to bang out tons of reps of pushups on your knees, but then still struggle to do more than a few reps of a regular pushup.

When my form starts to falter on regular pushups, I switch to eccentric pushups rather than going to my knees: Start in the standard pushup position, then lower yourself as slowly as possible to the floor. This builds strength throughout the entire range of motion and keeps your core engaged.”

Kelli Segars of Fitness Blender

“An exercise I no longer do, or do very infrequently, is steady state cardio; cardio at a completely steady pace is one of the slowest ways to burn calories and bring about changes in the body.

Instead, I’ve replaced longer duration, steady paced cardio with HIIT (short intervals of very intense activity, followed by a quick rest, and repeat) or total body strength training, to build metabolism boosting lean muscle.”

Suzanne Digre of Workout Nirvana

“Personally, I no longer do chin ups with palms facing in, because they put stress on the shoulder and elbow joints. I replaced these with neutral-grip pull ups (palms facing each other).

If you don’t have a neutral-grip bar, use a mixed grip (one hand facing out, one hand facing in) or both hands facing out. Or even better, use rings!”

Tony Gentilecore, C.S.C.S.

“Specificity serves as the umbrella for EVERYTHING.  Take a softball player for example and the amount of joint distraction forces that are placed on both the shoulder and elbow—it’s quite a lot.

Taking care of the shoulder (and elbow) is important when designing strength & conditioning programs for baseball players.  To that end, I’d steer clear of exercises that are going to place undue stress on the joints:  such as upright rows, dips, barbell bench press, and the like.”

Are there any exercises or workouts you no longer perform? What did you replace them with?
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