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Samantha Bowers

samantha@thefitbrunette.com

@samanthabowers

Kansas City, Missouri

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© 2019 by SAMANTHA BOWERS | THE FIT BRUNETTE | THE BALANCED BODY TRAINING, LLC

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

Weekend Workout Playlist: 15 Songs to Amp Up Your Fitness Routine

March 11, 2017

Who's ready to get their weekend workout on?! Not without the right playlist to keep you motivated, get you up and moving, and ready to tackle a routine. 

 

I actually listen to a really wide variety of music, and it really depends on what kind of mood I am in or what I am doing. For high energy tasks like a HIIT workout, I almost always listen to current hits/pop music radio stations on Pandora. But, if I am going for a long distance jog, I am a HUGE fan of John Mayer (aren't we all?)

 

This morning I did an arm, shoulder, & ab workout so I went with a more fast paced playlist! Here's what got me up and moving this AM:

 

1. Me too - Meghan Trainor

2. Worth It - 5th Harmony

3. Fighter - Christina Aguilera

4. Stronger - Kanye West

5. Shape of You - Ed Sheeran

6. Body Language - Jesse McCartney

7. Lay It All On Me - Rudimental & Ed Sheeran

8. Levels - Nick Jonas

9. Starboy - The Weekend

10. Confident - Demi Lovato

11. That's What I Like - Bruno Mars

12. Body Moves - DNCE

13. Don't Stop 'Till You Get Enough - Michael Jackson

14. 24k Magic - Bruno Mars

15. Can't Stop the Feeling - Justin Timberlake

CLICK HERE to view: Blueberry + Vanilla Cream Smoothie Bowl

 

 

 

CLICK TO SHOP

TIGHTEN + TONE: ARMS & ABS 

 

1. High-knees

1 minute

Stand with legs hip width apart and alternate driving your knees up towards your chest. Arms should follow this motion.

 

2. Burpees

10 reps

Begin in a standing position. Drop to a squat position and place your hands on the ground in front of you. Extend your legs back to a plank position, do a push up, and jump your feet back into a squat position. Jump into the air and repeat.

 

3. Forward Plank

1 minute

Begin in a push up position. Lower your weight onto your forearms and engage your abdominal muscles to maintain a steady state. Make sure that your body is in a straight line from shoulders to ankles, and your belly button is pulled in towards your spine. Hold for 60 seconds. 

 

4. Modified V-ups

20 reps

Begin sitting up, with your back off the ground and your arms placed on the mat by your sides. Lift your legs 6 inches off the ground and draw them in to your torso. Extend the legs straight back to starting position and repeat. 

 

5. Decline Push-ups

10 reps

Place hands on the floor so that they are slightly wider than shoulder width apart. Extend your legs behind you on a safe, sturdy, elevated surface so that your feet are above your torso. Bend your arms to a 90 degree angle, and push back up into starting position. Engage your abdominal muscles to keep your body straight from shoulders to ankles (if there are no elevated surfaces near, normal push-ups with feet on the ground are an acceptable modification).

 

6. Russian (sitting) Twists

30 reps (15 on each side)

Sit on the floor with your knees bent and your toes lifted off the ground. Keep your back at a 45 degree angle, not rounded. Twist back and forth from side-to-side across your body, holding weight if desired. Complete 15 reps on each side, 30 reps total.

 

7. Tricep Dips

15 reps

Place a bench or sturdy chair behind your back, perpendicular to your body. Extend your legs straight out in front of you and grip the edge of the bench with your hands, about shoulder width apart. Keep your elbows pulled in and slowly lower your body until your arms form a 90 degree angle with the bench. Engage your triceps to push yourself back up to the starting position and repeat.

 

REPEAT!

 

 

Want demos of these exercises? Click here to view the post!

I am a certified personal trainer through the American Council on Exercise. CLICK HERE to learn more about TRAINING WITH ME!

 

What's on your workout playlist? Leave a comment below. I want to hear from you!


 

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