Musical strength workout

Hiiiii friends! Hope you’re enjoying the morning. I’m moving in slow motion because I had a lovely night of food poisoning. We had an amazing time with Heather, Scott and their friends Kylee and Joel at the Joint for drinks and dinner. (I Snapchatted Scott’s mad sake bomb skills haha.) The Joint is one of our favorite funky OB spots, as they serve tapas and sushi, but I probably won’t be getting the Poke bowl again. I feel like maybe they used it for fish they wanted to get rid of? And I’m done writing about that now that my skin is turning green again.

Moving on….

Today I thought I’d share a Musical Strength workout. As you guys know, I LOVE love love musical cardio as a way to change up your cardio routine and use the music to guide your workout. It makes the time fly by, and for me, it’s also extremely motivating. I think this is why I love teaching music-driven classes so much, like Spin. I put my heart into creating an awesome playlist for each class that will pump people up and motivate them to work harder. 

The same goes for strength. When I first tried BODYPUMP, I was blown away by how brilliantly the exercises coordinated with the music. As a dancer, I really enjoyed this new-to-me choreographed strength training, and class ended way too quickly. I enjoyed the instructor training process and am always a little giddy when a new release pops up on the instructor site.

I put together a BODYPUMP-esque strength workout to share with you. The main differences: it isn’t as complex as a BODYPUMP track (no drop and holds or tempo changes; it’s all 2-2 or pulsing movements), and there are cardio blasts, which will increase your heart rate, given you an awesome sweat, and torch serious calories. 

Here it is if you’d like to give it a try!!

The music:


(I would love to put together some video workouts like this, but am not sure how to do it because of copyright issues. YouTube will undoubtedly block it. Please let me know if you have any ideas!)

The workout:

Musical strength workout

Workout guidelines (as always, talk with a doctor before making any fitness changes. Honor your body and modify when you need to!)

“NO”- Use this song as a cardio warmup. Hop on the treadmill, go for a short walk/jog, or Stairclimber. 

“My House:- During the first verse, do upright rows, slowly and with control, heavy weight. Chorus: push-ups, as many as you can do and modify as needed. Second verse: lateral raises. Chorus: push-ups. When you need a break, take it into a plank. Do 3 sets of 12 chest presses for the rest of the song.

“Cake by the Ocean”: walking lunges during the verses, burpees during the chorus. 🙂

“Roses”: for the first verse, do heavy biceps curls. During the chorus, do as many controlled weighted squats as you can. For the second verse, do overhead triceps extensions. Squat during the second chorus. Next, do 3 sets of 12 triceps dips. If you have time leftover, hammer curl until the end of the song.

“Hands to myself”: during the first verse, do heavy bent-over rows. For the chorus, go for as many V-ups as you can. Next verse, do bent-over flyers. For the following chorus, try, plank with hip dips. To finish the song, deadlift, heavy, until it’s over.

“Glitterball”: Cardio blast! Hop on the treadmill, rower, Stairclimber, or jump rope and keep a steady quick pace for the entire song.

“Victorious”: weighted squats during the verses (aim for 12, and then rest until the chorus). Squat jumps (or quick bodyweight squats) during the chorus. Repeat until the song is over. 🙂

Cool down, stretch!

Let me know if you give it a try <3

What’s your current favorite workout song? I’m still obsessed with “Till It Hurts” by Yellow Claw. It makes me run faster every.single.time.




Musical cardio ideas here, here, here, here and here.

January 2016 Musical Cardio

Hi friends! How’s the morning going?? Hope you’re having a wonderful day! The weather has been absolutely gorgeous, so we’re going to hang out at the park before grabbing some juices. I’m so excited for the weekend ahead. It’s the Pilot’s “Friday” so it will be fun to have that one guy we like around. […]

August 2015 Workout Playlist

Hi friends! How’s the morning going? Lately, I’ve had the worst time getting moving in the morning which I think is could be due to the third trimester slump. Caffeine, I miss you! Yesterday was a lot of fun and packed with activities. I joked about getting lost in the IKEA maze, and we really […]

Summer Shape Up Wrap-Up + Throwback Spin playlist

Hi friends! How’s the day going? Mine started off with a sweaty BODYPUMP class, and then I came back home for breakfast with the madre and Liv, and a trip to Nordstrom Rack to ride the train outside. (I was like, “Woooo!” and Liv was like, “Mom, stop.” haha.) It was a great day to […]

June 2015 Yoga Class Playlist

Hellooooo. How’s the day going?? I’m a little later blogging today because I had a dentist appointment (always a joy) and then met up with a friend for brunch. We had Naked Cafe, and the soy chorizo and egg white tacos rocked my world. I want this every day. Ice cream with my best girl:

Spring Solo Spin Workout (+ playlist)

Hiiiii. What have you been up to today? I’m just returning back to the world after totally crashing out while putting Liv down for her nap. We read some books, laid down, and were both zonked within a couple of minutes. Definitely recovering from a full weekend of adventures. 😉  I hit up the gym […]

Valentine’s Workout and Playlist (the non-cheesy version)

This post is sponsored by Collectively on behalf of HP.  Hi friends! I can’t believe February is just a couple of days away! Keep up the amazing work with Winter Shape Up. I love seeing all of your check-ins (and pics!), so please keep them coming via the hashtag #wintershapeup, the comments, or in our […]

January 2015 Cardio Playlist (+ Musical Cardio workout)

Hi! How’s the day going so far? I taught a fun BODYPUMP class and took Liv to her gymnastics class, which is basically the cutest thing I’ve ever seen in my life. The Pilot and I are into our little detox, and while the day has been relatively normal for me, it’s also my “chocolate […]

Best songs for interval training

Hi! How’s the day going? Hope you’re having a great one so far.  It was a beautiful day for a picnic! We met up with Jessica, Whitney, and their kiddos for a playdate at the park. We brought snacks to share, the kids had a blast playing, we got to chat and catch up, and […]

All-new musical cardio playlist and ideas for your next cardio sesh

Hi guys! How’s the day going? Thank you for the wonderful comments on the lobster tacos. They were SO GOOD, and I’m so happy Jess had an awesome virtual baby shower, full of invisible internet friends who love her so much. <3 Today has been a great day. While Liv was at school, I filmed […]

“Spin it to win it” playlist + SD adventures

Hi guys! How’s your day treating you? We’re enjoying a relaxing afternoon after a fun morning at the San Diego Zoo. (Meerkats —> Lion King —> this honest trailer) It’s my MIL’s first time in San Diego (and first time at the Pacific Ocean!) and we’ve been taking her to some of our favorite spots. […]

30 minute cardio playlist

Hi guys! How’s the morning going? Hope you’re having a great day so far! Last night I taught spin, which was a lot of fun. It also felt like an ideal amount of time, because it was the first half of a spin/TRX combo class. (Not able to teach the TRX portion right now.) The […]

Related Posts Plugin for WordPress, Blogger...