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Working to the BEAT!

18 Oct

Before I head to the gym, I go through the following list:

  • Towel & gym pass – check
  • Dri-fit or moisture-wicking workout gear – check
  • Nike frees 2 – check
  • BCAAs – check
  • Post-workout protein shake – check
  • Shaker bottle – check
  • Earphones and iPhone with all my music stored on it and sorted into playlists – check!

The last one for me is the MOST important thing.  There is nothing that will get me amped up for a workout more than good tunes.  I often get asked, “Don’t you get bored doing long sessions of cardio?”.  NOPE.  As long as I have my tunes I am good to go!  I seriously get so very peed off if I forget my iPhone or even WORSE when I forget just the earphones.  YOU ARE USELESS TO ME NOW, IPHONE!  USELESS!!!

So, when I was contacted by Chris at to do a blog post on the most popular workout songs for September 2011 I thought, why yes, I would love to do that!  This is a great chance for my readers to understand the benefits of training with music!

The best type of songs to listen to when doing moderate cardio activities like jogging or working out on an elliptical trainer are songs that are 120 – 140 beats per minute.  This tempo is similar to the average person’s heart rate when working out.   For a higher intensity session, go for songs with about 150 beats per minute.  Work out in time to the music and feel the minutes just pass you by!

Here’s the full list, according to votes placed at  I have highlighted in bold my personal favourites.  😉

Pitbull, Ne-Yo, Afrojack & Nayer – Give Me Everything (Sidney Samson Remix) – 129 BPM

Nicki Minaj – Super Bass – 128 BPM

Switchfoot – Dark Horses – 83 BPM

Gym Class Heroes & Adam Levine – Stereo Hearts – 90 BPM

Lady GaGa – Edge Of Glory (Bare Noize Remix) – 140 BPM

Pitbull & Marc Anthony – Rain Over Me – 128 BPM

Nadia Ali, Alex Kenji & Starkillers – Pressure (Alesso Radio Edit) – 129 BPM

T.I. & B.o.B. – We Don’t Get Down Like Y’all – 92 BPM

LMFAO, GoonRock & Lauren Bennett – Party Rock Anthem (Russ Chimes Remix) – 129 BPM

Alexandra Stan – Mr. Saxobeat – 129 BPM

Now here is the cool part!  To find more workout songs – and hear next month’s contenders— folks can check out the free database at Visitors can browse the song selections there by genre, tempo, and era to find the music that best fits with their particular workout routine.

If this sounds like it might be up your alley, here are six reasons to subscribe:

  • It’s free
  • You’ll get the weekly updates and the monthly top 10 list
  • The songs come from Top 40 radio, college radio, and the clubs
  • Each song’s BPM (beats per minute) is listed, so you can sort them by tempo
  • If you like any of the songs, there are links to buy them on and itunes
  • Lastly, your email address will be kept private – they don’t share or sell your info

This is an awesome resource that I know I find really useful and I hope you guys do too!

What’s your favourite workout tracks at the moment?

Killer Back, Tricep, Chest and Abs Workout

17 Aug

I did this workout yesterday and I am ACHING today.  Simply ACHING.  It’s a GREAT feeling, I’m sure you will all agree!

These are the weights I did but you will need to adjust them to your own ability. The weight should be heavy enough so that on your 10th rep you find it difficult but not impossible.

I’ll try to video some of my workouts and take more pictures in the future!

Pushups 3 x 15 (on toes)

Variation: perform movement on the knees.

Bench press 20kg 3 x 10


Variation: perform exercise on the fitball for added core stabilising benefits.

Bent arm DB pullover 8kg 3 x 10

Variation: perform exercise on the fitball for added core stabilising benefits!

One arm DB row 15kg 3 x 10

Variation: perform exercise on the fitball for added core stabilising benefits.

Weighted bench dips 25kg 3 x 10

As per the above however place a weight plate on your lap Source:

Variation: perform without weight until you have the movement right.

OH tri ext 12kg 3 x 10

Pushups with hand/foot release top and bottom 3 x 10 

Lower down to the floor in pushup position, take hands and feet off floor, place them back on floor, push up, when in the up position take your hands and feet off the floor so it causes you to do a little “hop” in the air and then lower back down to the floor. Repeat.  These KILL my life.

2 x 10 dragon flag

Note: this move is quite difficult.  See here for variations.

2 x 60 sec planks


Variation: perform movement on knee, ensuring the pelvis is tucked under and the belly button is pulled back towards the spine. Take note that the elbows should be in alignment with the shoulder. 

Take a 60 second break in between each repetition and have a good long stretch after the session.

The next day, marvel at your nice, taut triceps and your flat, firm tummy.  Then send me your cash in the mail.  Or cheque, I take cheques too.  🙂