Long run/cycle/row Music playlist

This is a playlist you can use when doing long cardio workout's. Now i don't suggest doing long cardio workout's on a cross trainer because you can get the same experience doing pull up's, chest press, squats,lunges and calf raise's for 10 minutes then doing the cross trainer for an hour. This doesn't mean it isn't good. it's the perfect warm up exercise as it warm's up the whole body. But for cardio i believe the treadmill is better And the rower is much better. So here's the playlist

1 hour:

Nick cave and the bad seed's - Babe i'm on fire - 17:10

Eel's - I like birds - 2:36

Eel's - I need some sleep - 2:35

The velvet underground - Sweet jane - 3:23

The velvet underground - I'm waiting for my man - 4:48

The velvet underground - Heroine - 7:13

The fall - Mountain energy - 3:23

The fall - Green eyed loco man - 3:47

The fall - Cowboy george - 5:43

Rage against the machine - Bombtrack - 4:00

Eminem - Soldier - 4:14

ACDC - Thunderstruck - 4:56

This basically has to be music that you like and that's mellow except the last 3 song's. There good "Keep going" songs. If you time your music playlist perfectly then it can make all the difference in your workout.

Thanks and good bye!

Exercise form

This is how to do an exercise with proper form on three of the main weight exercise's.

Squat

http://www.youtube.com/watch?v=Xi7JQ6bU0XY

Deadlift

http://www.youtube.com/watch#!v=HMq9x8x2ofk

Chest press

http://www.youtube.com/watch?v=VmB1G1K7v94

These aren't the best exercise's for strength but the most common exercise's that people record there maximum of. Bye!

WOD

50 sit up's

40 squats

30 press up's

20 dip's

10 pull up's

x3

15 side raise's

15 front raise's

15 deadlift's

15 chest press's

15 squat's

x3

Don't use any weight's, for the first round of squat's, dip's or pull up's.

For the 2nd round use a weight that you can only just complete 15 rep's with. This kind of exercise is good for raising your maximum in Deadlift's, Chest press's And squat's. I'll post video's showing how to do the exercise's in proper form and a long run/cycle/row music playlist. Later.

Mitt hitting exercise

This is an extremely tough exercise. All you need is a pair of boxing gloves and either a partner with mitt's or another pair of boxing gloves or a boxing bag.

On your own:

30 secs left, right combo slowly

30 secs left, right combo quickly

x3 against a boxing bag

With a partner:

30 secs left, right combo slowly

30 secs left, right combo quickly

x3 either against the mitts or both doing the same thing against each overs gloves.

no rest between sets, no dropping your arms and no resting at all.

keep it fluent for the whole 3 minutes. After 1 and a half minutes it feels like your punching with bricks attached to your arms. Thanks and Good Luck.

High Intensity Workout Music

A lot of the WODS we do are really intense. There short but they destroy your muscles. Here's a little playlist for the short one's

Eminem - Lose yourself

2PAC - Californian love

2PAC - Ambitionz as a rider

Eminem - Soldier

Eminem - Till i collapse

Now i'm not a big fan of rap music, but these songs are really good during an intense workout. You can buy each of them from amazon or itunes for about 80p.

Untill next time!

WOD

This is the first workout of the day (WOD) enjoy!

30 Alternating bicep curls

3 close grip pull up's

3 pull up's

3 wide grip pull up's

2 full pull up's

30 tricep extensions

x5

Have your palms facing you for the pull up's

i know there's a billion types of tricep extensions but i'm talking about the one where you hold it at head hight and lower it behind your back. (careful of hitting your head.)

full pull up's are when you hang with completely straight arms and then do a pull up.

The weight is up to you. Have a weight that you can only just complete 30 rep's with. Simple!

How we do things

We are going to institute a WOD idea. Workout of the day, or WOD, is an idea i picked up from a great website called crossfit. Basically at about 12 noon (western time) i'll post a workout for the day, that you do on the day. This is as well as tip's, music ect. Some WODS will be tougher then others. Some you can make tougher then others. Some will be rest days. If you destroy your muscles 7 days a week with these workouts, you'll never repair them, therefore they won't grow. The only equipment needed is weights (dumbell's or barbells) a place to do chin up's/dips and your own body weight. There will be some that use more equipment then this. But for those days i'll make another WOD for those with less equipment. Good Luck.