Wednesday, October 26, 2011

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
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
Hollow man w/scissor kicks
Russian twists w/medicine ball

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

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