Motivation Monday and Madonna Workout Playlist

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“If you’re waiting for a sign, this is it.”

I love this quote! I think it’s the perfect inspiration to hit the week hard, and accomplish some serious goals. For a little extra workout motivation, and some playlist oomph, I’ve put together a Madonna themed playlist. Let’s face it, Madonna has some of the best workout songs out there, so we have everything from back in her Like a Virgin days, to kissing Britney, to dating A-Rod to adopting an English accent and more! Love her!

  1. Open Your Heart
  2. Like a Prayer
  3. Holiday
  4. Jump
  5. Celebration
  6. Vogue
  7. Into The Groove
  8. Material Girl
  9. Hung Up
  10. Music
  11. Cherish

You can find all the Madonna songer here.

Printable Workout: 4 for Fall – Treadmill Workouts

With cooler fall weather finally here, I’ve started taking most of my runs indoors on the treadmill. To banish boredom, I load up my iPad with my favorite guilty pleasure TV shows, and I always mix up my treadmill workouts. In fact, one of the great things about the treadmill is how many different types of running and walking workouts you can do, while monitoring your speed, incline and time.

I’ve included 4 of my favorite treadmill workout varieties…Hill Climb, Interval, Tempo and Fartlek. While you’re probably familiar with hill climbs and interval workouts, tempo runs and fartlek might be new. Tempo runs are tough, but they are short, and they help you become faster while increasing your VO2 Max. Tempos are essential for 5k and 10k training and involve running just a bit slower than your goal race pace. So if I wanted to run a 8 min mile for a 5k, I would do a tempo run at 8:30 pace. Fartlek is a Swedish word for speedplay, and simply means mixing up for work and rest intervals…it’s a great fat burner and boredom buster!

After one of these tough workouts try flavored coconut water as a great energy booster. It’s a healthy and delicious way to hydrate!

You can walk or run for all of these workouts and get the printable version here. FitFabCities.com 4 for fall treadmill workout

Happy Workout!

-Caitlin

 

Motivation Monday and Workout Playlist

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“Do something today that your future self with than you for.”

Happy Motivation Monday!

-Caitlin

To help motivate you thorough your workouts this week, here are a few songs I’m loving on my iPod right now. In case you can’t tell I love me some pop music:)

What’s On My iPod

  1. I Cry, Florida
  2. Good Time, Owl City and Carly Rae Jepsen
  3. Your Body, Christian Aguilera
  4. Girl Gone Wild, Madonna
  5. Shake It Out, Florence + The Machine
  6. Everybody Talks, Neon Trees
  7. World Go Boom Mashup, DJ Earwom

Printable Workout: 15 Minute Fat Burner

This is the perfect workout if you are pressed for time..and who isn’t?  It’s short and to the point with high intensity cardio and strength moves to get you super sweaty and totally toned! You don’t need any equipment, so do this workout first thing in the morning before you start your day, when you get home from work while dinner is in the oven, in your dorm room, in the backyard, in your living room…bottom line you can do this anywhere. It only takes 15 minutes so you can fit into your busy schedule.

Start with a 5 minute warm up of light jogging or jogging in place and then take it right into the workout. Take breaks when you need them, and as you get more advanced  try to take fewer and shorter breaks. This one is tough but remember it’s only 15 minutes!

You can print the workout here.15 minute fat burner

Happy Workout!

-Caitlin

Printable Workout: Fat Burning Circuit – Say “Bye Bye Inches”!

I love a good cardio and strength circuit and this is one I’ve had in heavy rotation for a few weeks. You only need a pair of dumbbells and a step or bench for step ups and you can do this entire workout in your living room, dorm room or even outside.

This is one of my favorite breakdowns and I used to teach this class all the time in my high intensity training or toning classes. In each circuit you’ll start with an upper body exercise, then do a lower body exercise, they do a combo exercise then finish with a 60 second cardio sprint. Make sure your really hit the cardio part hard and you will be dripping sweat in no time!

Try to do this workout 2 or 3 times a week and you’ll burn fat and tone your muscles which is the perfect recipe for melting away inches! You can get the printable version with exercise descriptions here. fitfabcities.com fat burning circuit workout

Happy Workout!

-Caitlin