Schweaty July Elliptical Workout + Playlist

Morning! How are ya? Is everyone else moving a little slowly after the holiday weekend, too? 🙂

Here’s what happened this weekend:

The Pilot made turtle burgers

I posted a Firework 8-minute cardio blast

My first sardine experience

We ended up having a not-so-traditional 4th of July dinner, but delicious nonetheless.

Stuffed chicken, balsamic mushrooms and spinach, green beans, mashed potatoes for the Pilot

chicken

(The chicken had goat gouda, spinach, sundried tomatoes, and TJs 21 seasoning salute; the potatoes were boiled red potatoes, mashed with a little sour cream, butter, garlic, salt and pepper)

Veggies and salad for me 😀

veg

(the mushrooms and spinach were sautéed with balsamic and shallots)

MY OTHER VIDEOS

I snacked on a giant chunk of sheep gouda while I was cooking, too 😀

Bella kept giving the Pilot googly eyes and wishing for chicken,

bell

so we distracted her with a new monkey toy I picked up for her at Target 😉

bell (2)

We didn’t end up watching fireworks, but just chillaxed and enjoyed each other’s company <3

This morning, it’s back to the grind for both of us…

Breakfast:

bfast

(egg white sandwich with hot sauce, watermelon)

The good news is that we found a car for the Pilot, so as of today, car-sharing is ovahhhhhhhh (!!!!).

Also in the mix:

-conference call

-eye doctor

-lunch with a friend

See ya this afternoon!

xoxo

Gina

Something to do: This Schweaty July Elliptical workout!! For this, I use a RPE (rate of perceived exertion) scale- level 5 is where you feel a little bit of resistance but could go all day. Level 10 is where your elliptical stops completely. As always, check with a doc before trying a new workout.

Here’s a playlist if you’d like to follow along, but always feel free to use your own music (with similar beats/tempo) for the workout:

photo (3)

1. “Pull My Heart Away” or any fun warm-up song you’d like to use. I picked this one for the mere fact that it’s pretty 😀 Start to warm your muscles up, keep a steady quick pace, a moderate level of resistance (5 for me) and take deep breaths. Focus on the awesome workout you’re about to have 🙂

2. “Give Me Everything” or any solid-paced quick song. Tempo climb. Add in some resistance (RPE 6), and every time he says “grab somebody sexy”, add in 1 level of resistance and try to maintain your pace.

3. “Run the World” or any song with a baller chorus. Sprints. For the verses, keep your resistance and speed moderate (RPE 5) and every chorus, increase the resistance (RPE 6-7) and sprint your little heart out—as fast as you can go.

4. “Bon Bon” or any slower song for a steady climb. This song is awesome to keep the beat to, and start at a moderate level (5) and increase the resistance every 30 seconds, aiming to maintain your pace.

5. “Party Rock Anthem” or any upbeat song. Steady state, quick. Keep a moderate, moderate-high resistance and speed- maintain it for the entire song. RPE 6-8

6. “Coming Home” or any super slow song for an intense climb. Keep a slow pace and start with moderate-high intensity. Throughout the song, increase the resistance so that you top out at an RPE of 9 and maintain it for the last minute.

7. “Monster” or a faster-paced punky/alternative song for a quick climb. Take the resistance down a little (to RPE 7-8) and pick up your pace. During the chorus, pick up your pace, and during the verses, take it back down.

8. “The Cave” or any cool-down song of choice. Take the resistance back down to a 5-6, pick up your pace and spend the first two minutes deep breathing and shaking out your legs. By the end of the song, your heart rate should be back down to a comfortable level.

Stretch.

Let me know if any of you try it- this workout could also be done on the treadmill, spin bike or stairmaster 🙂

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47 Comments

  1. Cait's Plate on July 5, 2011 at 12:22 pm

    That stuffed chicken breast looks AWESOME! And I definitely want to try this elliptical workout! I recently injured my back and am confined to the elliptical so I love ANYTHING that will help switch it up for me 🙂 I’ll let ya know how it goes when I get around to it!

  2. Dawn @ Blonde on a Mission on July 5, 2011 at 12:22 pm

    mmmmm, that plate of veggies looks awesome! and that picture of Bella made me LOL so hard. That is the perfect caption for that picture 😀 I’m still laughing. Dogs are so funny & cute.

  3. Sara K on July 5, 2011 at 12:22 pm

    That cheesy stuffed chicken looks glorious! Great playlist- I love “Give Me Everything,” it’s on my newest workout playlist too

  4. The Sweet Life (Heidi) on July 5, 2011 at 12:27 pm

    I LOVE this idea. I think I’ll give it a try tonight.
    Oh and that stuffed chicken looks amazing!

  5. Meg on July 5, 2011 at 12:29 pm

    I love the playlist. I am burnt out with my cardio routines so I will have to try this and mix it up a bit. Thanks for sharing. Also, love the pup. What a cutie!

  6. jennifer on July 5, 2011 at 12:33 pm

    How did u house train Bella & how long did it take? I just got the mist adorable 9 week old puppy but I’m going crazy being in our brand new house? Doe Bella sleep with you or in a crate?

  7. Holly @ The Runny Egg on July 5, 2011 at 12:34 pm

    I am super jealous of the Pilot’s plate — that looks delicious!

    And yes I feel like a zombie this morning 🙂

  8. jen @ taste life on July 5, 2011 at 12:41 pm

    I love Bella. She’s so cute 🙂

    Our cats go cah-razy when the manfriend cooks fish or meat, especially beef. They try to get in his lap while he eats!

  9. Yolie @ Practising Wellness on July 5, 2011 at 12:58 pm

    This looks really fun, I love the elliptical machine so much! 🙂
    I broke my ipod touch recently and lost my ability to make playlists and take them to the gym…so sad! 🙁 But I will write down the workout use it with the songs they play at the gym, and make do, lol! 😛
    Your meals look absolutely delicious – so clear that you are back to your normal eating habits now you’re in the 2nd trimester…they look so yummy! 😀 xyx
    PS: That picture of Bella licking her lips is so cute!

  10. Leanne (Bride to Mrs.) on July 5, 2011 at 1:00 pm

    That stuffed chicken looks to die for. MMMMmmmmmmmm.

  11. Emily @ Sweating Sugar on July 5, 2011 at 1:15 pm

    I appreciate the workout/playlist posts!

  12. Caroline on July 5, 2011 at 1:17 pm

    Ha! Bella is SO adorable. You guys are lucky. All around. 🙂

    • Fitnessista on July 5, 2011 at 3:30 pm

      <3

  13. Gina @ Running to the kitchen on July 5, 2011 at 1:19 pm

    The Pilot’s stuffed chicken looks insane!

  14. Leslie on July 5, 2011 at 1:43 pm

    THanks for this! REally helps keep me going, ya know! I always am needing new music to make my workouts more fun!

  15. Angela @ Eat Spin Run Repeat on July 5, 2011 at 1:50 pm

    I LOVE “Give Me Everything” – I’ve listened to it over and over again and am still not sick of it. Great playlist and workout Gina! And I’m glad you had a happy 4th! 🙂

    • Fitnessista on July 5, 2011 at 3:29 pm

      i can’t get sick of it, either! love

  16. Christine @ BookishlyB on July 5, 2011 at 2:04 pm

    Yes! New song suggestions!

  17. Allison @ Food For Healing on July 5, 2011 at 2:05 pm

    that chicken and those potatoes look absolutely amazing, i am so craving that right now. i have never made stuffed chicken before, i usually just make roasted chicken. so i think i may have to try my hand at some stuffed chicken, i think the bf will really enjoy it!

  18. Fit Chick Britt on July 5, 2011 at 2:10 pm

    Love that you added the music in there; sounds like fun! You’re dog is too cute 🙂 I have a fluffly white dog. She’s a bichon.

  19. fittingbackin on July 5, 2011 at 2:27 pm

    another great playlist! So funny – I just posted pics of our little Reuben with his new toy! Love those puppers – and heart that you caught her with her little tongue out!

  20. Katelyn @ Chef Katelyn on July 5, 2011 at 2:37 pm

    Ob. sessed. with party rock anthem. When they performed on SYTYCD I died basically.

    • Fitnessista on July 5, 2011 at 3:29 pm

      everyday i’m shuf-shufflin’ 😀

  21. kaila @ healthy helper! on July 5, 2011 at 2:38 pm

    Love the workout! Sounds like fun actually and the music is awesome!

  22. Moni'sMeals on July 5, 2011 at 2:59 pm

    Great workout, that could come handy on many days.

    Bella is the best…classic shot of that tongue. 🙂

    “Run the World”-Beyonce is right now one of my fav jams!

  23. Kara on July 5, 2011 at 3:00 pm

    can you even believe this Casey Anthony verdict!?!? not even child abuse — she NEVER reported her daughter missing!

    • Fitnessista on July 5, 2011 at 3:29 pm

      makes me sick. there should never be duct tape on a child’s face… ever

  24. Averie @ Love Veggies and Yoga on July 5, 2011 at 3:00 pm

    Oh I love the tracks on the playlist. I dont have to be doing an elliptical workout to enjoy those 🙂

    Glad that Bella got a little toy. She has no idea that she’s going to have a brother or sister and how her little world is going to CHANGE! Good thing you’re keeping her buttered up with little toys 🙂

    Have a great week, Gina!

  25. Meghan @ StruggleMuffins on July 5, 2011 at 3:16 pm

    I’m not much of a chicken person but the picture of the cheese-filled chicken miiiiight have made me drool a lil’ bit. Love the playlisty too – good music is so necessary if one has any hopes to make it through an elliptical workout – they can feel so hamster-on-a-wheelish!

  26. Heather @ get healthy with Heather on July 5, 2011 at 4:27 pm

    I love so many of those songs! Great play lists 🙂

  27. Mary (What's Cookin' with Mary) on July 5, 2011 at 4:39 pm

    I love that picture of Bella with her purple monkey !!

  28. Laura (Cookies vs. Carrots) on July 5, 2011 at 4:53 pm

    I’m totally digging this workout! May have to work it in as cross-training this week!

  29. Karen on July 5, 2011 at 6:29 pm

    Love the playlist!!! I’m always looking for new songs for my workout playlist because I get so bored of what’s on my ipod. Thank you! xo

  30. Chelsea @ One Healthy Munchkin on July 5, 2011 at 7:21 pm

    That stuffed chicken looks amazing! I love stuffing mine with goat cheese, but I’ve never tried it with gouda. I’ve got to try that!

    And thanks for the workout. 😀 I’ve been needing something new to do on the elliptical.

  31. April@ Motor City Runner on July 5, 2011 at 8:48 pm

    That chicken looks amazing!!!!

  32. Lauren @ Fun, Fit and Fabulous! on July 5, 2011 at 9:17 pm

    What a great playlist!! Thank you for the great ideas. I made a 90’s inspired playlist for the cycle class that I taught today and it was hard to avoid singing along! 🙂

  33. Katelyn on July 5, 2011 at 10:08 pm

    I’m going to try that workout on the treadmill tomorrow. I’ll let you know how it goes! 🙂

    • Fitnessista on July 5, 2011 at 11:03 pm

      yes, please do!

  34. Jennifer on July 6, 2011 at 1:03 am

    THANK YOU for the workout! I was just thinking yesterday that I needed an awesome elliptical sesh this week, and I think this may be the ticket 🙂

  35. The Healthy Engineer on July 6, 2011 at 1:05 am

    Run this world is one of the fiercest songs ever

    • Fitnessista on July 6, 2011 at 10:37 am

      LOVE it

  36. JennG on July 8, 2011 at 12:45 am

    I did this work out tonight on the Eliptical & Oh.My.Goodness. I looooved it! The playlist went so well with it that I did not even know that I was finished with it! 🙂 So I rested a minute & then did it again. Thank You Thank You Thank You!
    Jenn

    • Fitnessista on July 8, 2011 at 12:59 am

      wahoo!!!! way to go, rock star! thanks for letting me know you enjoyed it 🙂

  37. Colleen on July 8, 2011 at 1:14 pm

    Just finished my first (extremely!) schweddy elliptical workout, AWESOME job! When I saw my playlist was only 25 minutes, I thought I was going to have to add on, but it definitely did not need a single extra song. You do such a great job putting together workouts that are efficient, effective, and easily customizable to anyone!
    My favorite songs from my playlist:
    “She” – Green Day, for sprints
    “Church” – T Pain, for steady, adding resistance every 30 sec
    “Wavin’ Flag” K’Naan, for slow climb

    • Fitnessista on July 8, 2011 at 3:27 pm

      yeahhhhh! i’m so glad you had a great workout. i’m excited to do this one again 🙂
      xoxo

  38. Jacquelyn on July 21, 2011 at 9:57 pm

    I love the playlist. I hope you post more! Sometimes I’m too lazy to make a new playlist and I think it really helps to switch up the routine. And I have a Q! Do you have any workouts for someone who was once in shape, but 6 years since regular activity and 40 pounds has rendered her out of shape, and wants to start running? I’m working on improving my stamina but I also need to add some workouts to strengthen my body.

  39. Ashley on December 13, 2011 at 2:36 pm

    Did this schweaty work out for the first time today and it. was. awesome. 😀 just wanted to say this rocks and thank you!! 🙂

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