GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “work hard”

Build your own playlist

Hi there!

I was in the gym today and listening to my iPod whilst running and it inspired me to do this post! I’ve compiled a list of the 10 best songs for warm-up, high-intensity, low-intensity and cool-down! These are my personal favourites and always help me power through a tough workout.

Warm-Up

Ideally your warm-up playlist should have good, upbeat songs to get you ready to rumble!

  • One Republic- Something I Need
  • T Pain feat. Teddy Verseti- Church
  • One Republic- If I Lose Myself
  • Jessie J- Do It Like A Dude
  • The Temper Trap- Fader
  • Avicii- Levels
  • 3OH!3 feat. Katy Perry- Starstrukk
  • Labrinth- Treatment
  • Cupid- 369
  • Zedd- Clarity

High-Intensity

This workout is likely to be tough, so you need good, strong rhythm to kee pyou powering through!

  • The All-American Rejects- Dirty Little Secret
  • Arm Van Buuren feat. Lauren Evans- Alone
  • The Saturdays- Not Giving Up
  • Enrique Inglesias feat. Pitbull- I’m A Freak
  • Tiesto feat. Matthew Koma- Wasted
  • Jessie J feat. Ariana Grande & Nicki Minaj- Bang Bang
  • Pitbul feat. Ne-Yo- Time Of Our Lives
  • Axwell & Ingrosso- Something New
  • Porter Robinson- Language
  • Robbie Williams- Let Me Entertain You

Low-Intensity

Still hard but you don’t need to heavy beats this time round, think weight lifting type music.

  • Flo-Rida- GDFR
  • Hardwell feat. Jason Derulo- Follow Me
  • Fall Out Boy- Centuries
  • Fall Out Boy- Immortals
  • Alesso feat. Tove Lo- Heroes (We Could Be)
  • The White Panda- Midnight Life
  • Sigma feat. Paloma Faith- Changing
  • Paramore- Ain’t It Fun
  • Iggy Azalea feat. Rita Ora- Black Widow
  • Iggy Azalea- Bounce

Cool-Down

Phew!

  • Kelly Clarkson- Invincible
  • Alesso feat. Matthew Koma- Years
  • Jason Derulo- Undefeated (yeah you are!)
  • Kelly Clarkson- Stronger
  • Otto Knows- Million Voices
  • Hardwell feat. Mr. Probz- Birds Fly
  • Years & Years- King
  • Rihanna feat. Mikky Ekko- Towards The Sun
  • David Guetta feat. Emeli Sande- What I Did For Love
  • The Script- No Good In Goodbye

There we go! 10 songs, 4 work out types or sections! You could compile all 40 into one big playlist or split them up, add your own and what not! You could also pile them all into one playlist, jump on a treadmill, spin bike or head outside and match your pace to the song! Lots of HIIT there!

Have you got any must have songs?

Gym Bug

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Tough Mudder; Challenge Yourself

Hi there!

Today’s post is about Tough Mudder. I’ve already done one for Spartan Race as I have signed up to take on the challenge in 2015.
From experience I can tell you this is brutal and satisfying at the same time. You get to the first obstacle and fly through but by obstacle 5 and mile 6 fatigue is setting in. Your fellow competitors don’t run past aiming to cross the line before you, no, they stop and help. It’s not about the finish line, it’s about the race. A race you take on with your fellow runners, you help your fellow Mudder. This is not a marathon, you do not care about your time. You care about the journey.

The best, most exhilarating and challenging sporting event I have ever done. I completed it in 201 and 2014. It’s a 12-mile long obstacle course designed by the Special Forces. It challenges everything from team work to physical and mental strength.

Past participation has me convinced the worst obstacle is Arctic Enema. Literally, jump into an ice bath, go under a barrier and then back out. Sounds easy enough, right? Wrong. Your muscles start to seize up when you hit the water and the air goes out your lungs, but it’s fantastic, because it’s all about proving that you can do it. Don’t panic though, there’s loads of people there to help you through and drag you out if it’s too much.

It’s a brilliant day and it raises money for Help For Heroes! You’ll meet loads of like-minded fitness fanatics as well as the people just “giving it a go”. I can’t express how much fun it is and the orange head band and delicious, ice-cold pint at the end is a perfect ending to a long, tough, muddy run.

The best part is, is that it gives you a goal for training! It requires cardio fitness and full body strength to do well, so get going and get motivated! Your entry fee includes a Tough Mudder headband, special t-shirt, pint at the end, fuel during the run and the post run party! Also, if you have completed more than one of these events, you start collecting “Legionnaire” headbands, different colours represent the number of times you’ve tackled a Tough Mudder. I’ve got a green one since I’ve done it twice.

Think you’ve got it? Think you can earn your headband? Sign up!

They’ve got competitions in the UK, US, Australia and numerous other countries across Europe!

You’ll be sore the next day but you’ll wake up feeling awesome because you’re officially part of Mudder Nation.

It’s time to get Muddered!

Gym Bug

Mixing Up Cardio

Hi there!

Never miss a Monday! I always try follow this, I think going to the gym if you can on a Monday sets you up for the week ahead and has you in the right mind-set. However, it is a Monday. Today, I was heading to the gym telling myself exactly how my 30-minute treadmill session would pan out. 5-minute warm up, 20-minutes HIIT alternating between 1-minute on (hill climb or hill sprint) with 1-minute off, 5-minute cool down. I didn’t fancy it. I’ve done it a lot this semester and wanted a change. So, whilst on the treadmill I decided to mix it up a bit. It’s as follows;

5-minute warm, 0% incline, set speed as desired.

Set 1

  • 1-minute sprint at 0% incline, 17km per hour.
  • 1-minute recovery at 0% incline, 11km per hour.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 2

  • 1-minute at 6% incline, 13.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

Set 3

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 4

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

5-minute cool down.

STRETCH

Total time recovering; 8 minutes
Total time working; 12 minutes
Warm up & Cool down; 10 minutes

That’s it! The 30-minutes flew in and I added a new cardio workout to my repertoire. Obviously, change inclines and speeds as desired, but it was an intense workout. I think (and hope) that it’s also a good way of helping train my endurance, rather than 1-minute on, 1-minute off like I usually do, I’m going at a slightly lower intensity for longer. This mixes it up a bit and reduces my time running at incline 0% at 11.5km per hour, which should hopefully see my fitness go up a bit too! Give it a try and let me know what you think!

This was followed by a 15-minute HIIT session on the bike consisting of 1-minute recovery, 2-minutes work intervals. And the whole workout was preceded by some abs work (planks and reverse crunches today).

Have a great week!

Gym Bug

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