Knock and you shall receive, eh? I asked you all to contribute your favorite workout songs, and you did just that! To be honest, I hadn’t even heard of like half of these songs, but that definitely gave me some new music to download! And I felt much better hearing that I’m not the only one who rocks out to Sexy 8itch! I got that guy’s voice down – you couldn’t even tell the difference

To derail for a quick sec – would you guys like if I kept an updated list of workout music? I was thinking of making a new page with either playlists or just a continually updated list of new music to rock out to. Let me know!

Aright – here are the songs you gave me both in the comments section and on my facebook wall. It’s your…

READER’S CHOICE PLAYLIST

• Sexy 8itch – David Guetta
• Don’t Stop Believing – Journey
• Dropkick Murpheys
• My Life Would Suck Without You – Kelly Clarckson
• Halo / Walking on Sunshine – Glee versions
• Telephone – Lady Gaga / Beyonce
• United States of Pop – DJ Earworm
• Lovers in Japan – Coldplay
• Fire Starter – Prodigy
• Military cadences
• Ob-La-Di, Ob-La-Da – The Beatles
• Don’t Back Down – Tom Petty
• Till I Collapse – Eminem
• Even Flow – Pearl Jam
• Gold Digger – Kanye West
• Get Psycho – Disturbed
• The Riddle – Karl Lux

Since this whole post is about music… I guess I can throw a little more in here while I’m at it!

My absolute favorite new song of the moment is CRAWL by CHRIS BROWN. I wouldn’t necessarily put it on my tempo run playlist, but with the stuff that I’ve been going through recently with my hip and xyz… I mean c’mon – listen to these lyrics:

So we’ll crawl
Till we can walk again
And we’ll run
Until we’re strong enough to jump
Then we’ll fly
Until there is no end
So let’s crawl….crawl….crawl
Back to love
Yeah
Back to love
Yeah

I also wanna give you one of my hill workouts for SPIN!!

I recently updated this one in possible-prep if I start teaching again! This is for a 60 minute class, with a good warmup and cool down, and five rolling hills. There is a “recovery” song between each hill, but “recovery” only in the sense that you get your but down on the saddle, flush out some of the lactic acid, and pick up the speed. It is not an excuse for you to let your HR drop way down – you’re still supposed to be working! I also have one “check out” song.. you’ll see details below. This one’s for you chica!

I used to be super protective of “my music”… for whatever reason, and I guess putting this online for anyone to use makes me realize I still am! If you want to use this for a class or something, that’s great (and let me know! I’d love to hear how people liked it!) but I guess I would ask please just give credit! Okk, no more dinkin’ around (haha.. my coaches favorite words!)…

SPERLY:SPIN:HILLS:3

warmup
Will You Be There – Michael Jackson (3:41)
hill1 – put on that resistance!
A Star Is Born – Jay Z ft. J Cole (3:48)
Already Home – Jay Z ft Kid Kudi (4:30)
resistance off, alternate between seated surges and running in 2
Always Coming Back Home To You – Atmosphere (4:00)
hill2 – resistance back on, short hill so make it worth it!
Say Shh – Atmosphere (5:10)
quick recovery – surges
Diamonds – Kanye West (3:53)
hill3 – also short, I do isolation during this one
Stronger – Kanye West (5:12)
resistance off – team sprints!
Guajira – Yerba Buena (4:12)
hill4 – crank it up!
99 Problems – Jay Z (3:54)
Sexy Back – Justin Timberlake ft Timberland (4:03)
my “check-out” song – lights off, spinners focus in and challenge themselves at whatever level/resistance/position they think is going to help them achieve their goals.
Black & Gold – Sam Sparro (4:33)
hill5 – last one! Make it count!
Kick, Push – Lupe Fiasco (4:14)
Flashing Lights Remix – Lil Wayne ft Kanye West & Jay Z (5:23)
cool down – I don’t stop the legs till the end of the song. Stretch out the UB. Smile knowing you worked hard!
Nothing Ever Hurt Like You – James Morrison (3:54)

I love closin’ on James… he’s my man.

And speaking of my man, that’s who I need to go see for this epic Vikings game that is starting right now! If I’m lucky I’ll get there by halftime. Yes, I am elliptiposting right now, so something tells me if there is going to be alcohol involved I should also go find some food to put in my stomach first!

Have a lovely Saturday everyone! And let me know if you want a separate page for music/playlists! I’m out!
-E