Wednesday Night Strength Plan and Spin Playlist

Good news is, since none of the Wednesday night regulars have come to my Monday night class (except one I guess...5 weeks ago), I can reuse the best moves from previous weeks. I'm only picking the hardest ones because that's what they expect when they come to Leanne's class...gotta live up to that reputation! :-)

So to that end, we're going to be doing sets of 3 exercises tonight, with sets of 5 push ups at the end of each set. Should be awful.

Equipment needed:

Medicine ball, mat, 2x body bar, heavy weights, resistance band, light/medium weights

Single leg squats
4 squats w/arm lifts
Twist & touch balance
Side planks w/dumbbells

Windshield wipers

Donkey kicks w/resistance bands
Skiers
Warrior lift with body bar
Body bar side lunge w/bicep curl (touch body bar to floor w/each lunge)
Medicine ball or body bar surrenders
Medicine ball throws (onto mat)
Static squat w/dumbbell halo
Superman
Hollow man w/scissor kicks
Russian twists w/medicine ball

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Anyway, that's tonight's workout. 20 or so of each, per set, depending on how I'm feeling and how everyone else looks.

The playlist for the spin class is this:


Fela Kuti - Zombie   
She's Not There - The Zombies
Disturbia - Rihanna
Shake Senora - Pitbull Ft. T-Pain
Living Dead Girl - Rob Zombie
The Time Warp - Rocky Horror Picture Show
Candyman - Christina Aguilera
Beautiful Monster - Ne-Yo
Kernkraft 400 - Zombie Nation
Paint It Black - Vanessa Carlton
Glee - Thriller-Heads Will Roll HQ   
No More Gas - DJ Earworm
Arrogant Worms - The Last Saskatchewan Pirate
Pink Elephants - Daladubz
Somebodys Watching Me - Rockwell
Monster - Paramore