WORKOUT #1

This 45 minute workout is designed to give you a total body workout using only your body weight. This is set up in song blocks so that you don’t have to watch anything to follow along, you can simply print out the workout, download your playlist and do this from wherever is most comfortable for you.

For each song, go through 20 reps of each exercise as many times as you can thru the whole song. Work at your own pace but make sure you challenge yourself. It is up to you to push yourself in this workout! Keep reminding yourself : I just have to get thru this one song.

 

Follow me on Apple Music - WorkoutB - for all of my playlists, including this one which is titled:

Fuel4Her 2/10/2018

 

Tip: read each exercise and if there are any you don’t know, google it BEFORE you start the workout. It’s good to make sure you are doing the correct form.

 
 

I Love It 2:37

Jump Rope
Jumping Jack
High Knees

Maneater 4:18

Squat
Squat w/ alternating front kick
Squat Jump

Take Me Home 3:26

Alternating back lunge
Pulse Lunge (20x right, then 20x left leg)
Lunge jumps

This Is What You Came For 3:42

High plank hold
High plank w/ alternating shoulder taps
High plank mountain climb

Bang My Head 3:13

Abdominal Crunch
Bicycle Crunch
Double Crunch (knees come up to meet your head as you also lift head off ground to meet knees)

Magic 3:16

Double jab punch (to tempo)
Hook punch (to tempo)
Alternating front kick (to tempo)

Shut Up and Dance 3:19

Sumo Squat
Sumo squat alternate leg to touch elbow
Sumo squat to jumping jack

Love on Me 3:26

Curtsey lunge alternating sides
Curtsey lunge to kick
Curtsey lunge to side lunge

Same Old Love 3:24

Low plank dip hips to alternating sides
Low plank alternate feet tapping out to side
Low plank to high plank (low to high is one count then do it again)

Really Don’t Care 3:22

Boat pose hold w/ arm pulse
Canoe pose hold
Boat pose w/ side twist

Night Is Still Young 3:48

Low plank hold
Pushups
Burpees

Rise 3:23

Forward fold stretch
Arm circles
Big breath in & out

 
 

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WORKOUT #2

This is my favorite spinning workout!

Just follow along to the songs and do as many reps that you can for each song block. This playlist is FULL of DJs and a sprinkle of divas so get ready for a FUN ride :)

 

Getting Over You

David Guetta

Warmup - start at slightly above a flat road and crank up your resistance every 30 seconds until the end of the song.

Summer

Calvin Harris

Memories

David Guetta

This drill is going to get your heart pumping right out of the gates. It is a layering drill that will last the span of two songs.
30 second seated sprint —> 30 second standing jog
30 second seated sprint —> 30 second standing jog —> 30 second standing climb (increase the resistance dramatically to a hill)
30 second seated sprint —> 30 second standing jog—> 30 second standing climb —> 30 second standing sprint
30 second seated sprint —> 30 second standing jog —> 30 second standing climb —> 30 second standing sprint —> 30 second seated climb

Tell Me You Love Me

Galantis

Spend one minute at low to medium resistance, one minute at medium to hard and the remainder of the song at a hard resistance

All My Love

Cash Cash

Repeat the last song - one minute at low to medium, one minute at medium to hard and the remainder of the song at a hard resistance

Take Me Home

Cash Cash

Sprints!
15 second all out sprint - 15 second rest
30 second all out sprint - 15 second rest
45 second all out sprint - 15 second rest
60 second all out sprint - 30 second rest

Hey Mama

David Guetta

60 second all out sprint - 30 second rest
45 second all out sprint - 15 second rest
30 second all out sprint - 15 second rest
15 second all out sprint - 15 second rest

Feels

Calvin Harris

Let’s start our hill! Start this song at slightly above a flat road. Stay in the saddle, add heavy resistance every 30 seconds. Try to ride the whole song in the saddle! Its tough work!!

So Far Away

Martin Garrix & David Guetta

Let’s stand up to finish this hill! Come out of the saddle and add every 30 seconds to the end. Dig deep, push hard, use your body and stay focused :) You got this!!!

Without You

David Guetta

Come out of the saddle and jog. When the beat drops, take your hands out to 3 and push it. Imagine you are in a group of cyclists and you are trying to break away. Hit it hard!!!

In My Head

Galantis

Same as last song. Take it out to 3 when the beat drops and hit it!

Born to Be Yours

Kygo & Imagine Dragons

Come up and jog it out. Ride .3 miles, then go down to the saddle for a 15 second rest. Repeat the entire song.

Slow Down

Selena Gomez

Come out to jog. Put all your weight into your legs and do 20 rotations before going down for a 15 second rest. One rotation = each time your left leg hits the bottom of your stroke.

True Feeling

Galantis

Jog it out at 3. When the beat drops, go down into the saddle and all out sprint until the beat breaks again. Repeat throughout the beat of the song.

Clarity

Zedd

Same thing as last song, except this time try to add more resistance!

HUMBLE

Kendrick Lamar

This is it!!! Last working song!!! As soon as this song starts, take off and try to get to one mile before the end of the song. This is where you empty your tank and make the final push to the finish line. You have OWNED this workout now get there as fast as you can!!!

Back to You

Selena Gomez

Cool down & stretch. Congrats on finishing this hard workout. You should be proud of all you accomplished and the calories that were shred.