Its All About the Jump Rope!

Our instructor Eileen recently introduced jump ropes into her boot camp classes. There may have been some moaning and groaning but man what a great workout. Jumping rope burns a ton of calories during and post workout. It is a piece of equipment you can carry anywhere and really get your workout on!  And while giving you a great heart pumping workout (increasing cardiovascular endurance), it also forces you to focus on balance and coordination (which leads to a focus on the core!)

I’m excited to thank Henrik Nielsen, author of the website:  https://fits-me.co/  for developing a great infographic exclusively for our PowerFull Fitness members!!  These can be done at home, on the road, or with your kids!  Grab your jump rope, put on Mandi’s 80s playlist, and get your calves burning.

Download the workout here! You can print it out and use it anytime you need an awesome workout. Thanks Henrik for including a beginner and advanced version!

Family FITness Fun

As we round out February and our Ready to Be…Engaged focus – I thought it would be cool to figure out some ways to engage your family in your FITness journey.  And what better way than to pull in some outside guest bloggers to share their expertise?

Henrik Nielsen, author of the website:  https://fits-me.co/ has also developed a great infograph exclusively for our Powerfull FITness families.  Take a peak, grab your families, and engage in BE-ing FIT together.

Check out this awesome document! I love the idea of picking a challenge for the week – that is something everyone can get excited about.

Download this document, hang it up, and lets engage in FITness together!

Thanks for the great ideas Henrik!

Move It Monday – Week 17

Need a quick body weight workout to get your day going? This is a great workout you can do anywhere, anytime.  This is an AMRAP workout meaning you do as may reps as you can in the time allotted. For this circuit there are three rounds.  

See how many sets you can get in during the time allotted.

Take a 30-45 sec rest between rounds

Round 1 – 5 mins

Round 2 – 4 mins

Round 3 – 3 mins

Moves:  

Rnd1: 6 pushups, 8 Burpees, 12 lunges (L/R is 1, can jump for more cardio), 16 sit ups

Rnd2: 5 pushups, 6 Burpees, 10 lunges (L/R is 1, can jump for more cardio), 14 sit ups

Rnd3: 4 pushups, 4 Burpees, 8 lunges (L/R is 1, can jump for more cardio), 12 sit ups

Move it Friends! You won’t regret this workout!

PowerFull Playlists – Music that Motivates from TODAY!

Ok let’s not just stay all in the past!  Check out this playlist from today’s top hits!

Today’s Pop Bootcamp Playlist

  1. That’s My Girl – 5th Harmony
  2. Me Too – Meghan Trainor
  3. Uptown Funk – Mark Ronson ft Bruno Mars
  4. Black Widow – Iggy Azalea
  5. Turn Down for What – DJ Snake and Lil Jon
  6. Anaconda – Nicki Minaj
  7. Fireball – Pitbull
  8. 1941 – Klaypex
  9. Worth It – 5th Harmony
  10. Play hard – David Guetta
  11. I love it – Icona Pop
  12. Can’t Hold Us – Mackelmore
  13. What Makes You Beautiful – One Direction
  14. Shut up and Dance – Walk the Moon
  15. Till The World Ends – Britney Spears
  16. I’m not gonna teach your boyfriend how to dance with you – Black kids
  17. HandClap – Fitz and the Tantrums
  18. Victorious – Panic! At the Disco

And Mandi was so awesome – check out how you can make this playlist YOUR uber fast…

Follow this link.  If you have an amazon prime account, you can click the links and then “add to my music”, “+” or “follow”, which will put them in your amazon prime music folder. This will make it easier for you to open and use the playlists directly through amazon prime.

Today’s Bootcamp Playlist

https://music.amazon.com/user-playlists/7e23a0b8aa424990a32703d67d9962b5sune?ref=dm_sh_Rd1wlhL0IzOUzCJJqWCwzFrlL

PowerFull Playlists – Music that Motivates from the 2000’s

Ok don’t worry – we aren’t just going to keep you in decades gone by.  Ok  maybe one more!  Check out this playlist from 2000 +!

 

00’s Bootcamp Playlist

  1. Pop – Nsync
  2. Low – Flo Rida
  3. SexyBack – Justin Timberlake
  4. In Da Club – 50 cent (a lil slow)
  5. Call On me – Eric Prydz
  6. Die Young – Ke$ha
  7. LoveGame– Lady Gaga
  8. California Gurls – Katy Perry
  9. Black Horse and the Cherry Tree – KT Tunstall
  10. Hollaback Girl – Gwen Stefani (lil slow)
  11. Single ladies – Beyonce
  12. Yeah! – Usher ft Lil Jon & Ludacris
  13. Blackout – Breathe Carolina
  14. Lose Control – Missy Elliot
  15. Another way Out – Hollywood Undead
  16. Dirrty – Christina Aguilera
  17. Hey Ya! – Outkast
  18. Bawitdaba – Kid Rock (long intro)
  19. Shake it – Metro Station
  20. Get the Party Started – P!nk
  21. Pump It – The Black Eyed Peas
  22. Brightside – The Killers
  23. Better off alone – Alice Deejay

And Mandi was so awesome – check out how you can make this playlist YOUR uber fast…

Follow this link.  If you have an amazon prime account, you can click the links and then “add to my music”, “+” or “follow”, which will put them in your amazon prime music folder. This will make it easier for you to open and use the playlists directly through amazon prime.

00’s Bootcamp Playlist

https://music.amazon.com/user-playlists/30120399aef34064ae4d013fdbd20dd6sune?ref=dm_sh_UTp0Aus4I75CpwTRZSUXrh7uN

PowerFull Playlists – Music that Motivates from the 90’s

Now I know some of you JAM OUT to the 80’s (see play list here), but I am 90’s girl through and through. I cannot lie.  So we cannot have a playlist section without throwing back to the 90’s!

  1. Jump Around – House of Pain
  2. Can’t get Enough of you baby – Smash Mouth
  3. Ice Ice Baby – Vanilla Ice
  4. Shoop – Salt-N-Peppa
  5. The Power – Snap!
  6. Wannabe – Spice girls
  7. U Can’t Touch This – MC Hammer
  8. Body Rock – Moby
  9. Sabotage – Beastie Boys
  10. Baby Got Back – Sir Mix-A-Lot
  11. Mambo No.5 – Lou Bega
  12. Whoomp! – Tag team
  13. Song 2 – Blur
  14. Smooth Criminal – Alien Ant Farm
  15. Hypnotize – The Notorious B.I.G.
  16. Unbelievable – EMF
  17. Cotton Eye Joe – RedNex
  18. Ready To Go – Republica
  19. Move This (Shake Your Body) – Technotronic
  20. Gonna Make you Sweat (Everybody Dance Now) – C+C Music Factory
  21. Another Night – Real McCoy
  22. Now that we found love – Heavy D & The Boyz
  23. Gettin’ Jiggy Wit it – Will Smith

And Mandi was so awesome – check out how you can make this playlist YOUR uber fast…

Follow this link.  If you have an amazon prime account, you can click the links and then “add to my music”, “+” or “follow”, which will put them in your amazon prime music folder. This will make it easier for you to open and use the playlists directly through amazon prime.

90’s Bootcamp Playlist

https://music.amazon.com/user-playlists/3d7599d5f44648c0a5053cd2b53a6338sune?ref=dm_sh_lCZAT4YhCMCuLZDCJc7Ab7Fnz

PowerFull Playlists – Music That Motivates 80’s Style

As part of our PowerFull Playlists series (check the intro post here)….We bring you…the 80’s!

80’s Bootcamp playlist

  1. Eye of the Tiger – Survivor
  2. Love Shack – B-52’s
  3. Girls just want to have fun – Cyndi Lauper
  4. Pump Up the jam – Technotronic
  5. Holding out for a hero – Bonnie Tyler
  6. Welcome to the Jungle – Guns N’ Roses
  7. We got the Beat – The Go-Go’s
  8. Footloose – Kenny Loggins
  9. Wake me up before you Go-Go – Wham!
  10. 867-5309/Jenny – Tommy Tutone
  11. Jump – Van Halen
  12. The Safety Dance – Men Without Hats
  13. Dancing in the Dark – Bruce Springsteen
  14. It’s the End of the World as we Know it – REM
  15. We didn’t start the Fire – Billy Joel
  16. We’re Not Gonna Take it – Twisted Sister
  17. Cum on Feel the Noize – Quite Riot
  18. Take on Me – A-Ha
  19. Let’s Hear it For the Boy – Deniece Williams
  20. Turning Japanese – The Vapors
  21. Love in An Elevator – Aerosmith
  22. Need You Tonight – INXS

And Mandi was so awesome – check out how you can make this playlist YOUR uber fast…

Follow this link.  If you have an amazon prime account, you can click the links and then “add to my music”, “+” or “follow”, which will put them in your amazon prime music folder. This will make it easier for you to open and use the playlists directly through amazon prime.

80’s Bootcamp Playlist

https://music.amazon.com/user-playlists/55a47695882049eca01882e73866fd76sune?ref=dm_sh_uVXrXPjOGfzmcpkP92jBAxcKi

 

 

PowerFull Playlists – Music that Motivates YEE-Haw!!

Well, I can’t be the ONLY person who likes a little country music every now and then!  So check out this playlist if you need a little boot scootin’ boogie in your life.

 

Country Bootcamp Playlist

  1. Party People — Florida Georgia Line, Nelly
  2. Somethin’ Bad — Miranda Lambert
  3. Hard Workin Man— Brooks & Dunn
  4. I knew you were Trouble — Taylor Swift
  5. I Want Crazy — Hunter Hayes
  6. Put the Gun Down — ZZ Ward
  7. The Countdown — Lonestar
  8. 5-1-5-0— Dierks Bentley
  9. Mexicoma – Time McGraw
  10. Party Like Cowboyz— Big & Rich
  11. My Kinda Party — Jason Aldean
  12. Country Girl (Shake it For Me) — Luke Bryan
  13. How Country Feels — Randy Houser
  14. We Are Tonight – Billy Currington
  15. Devil Went Down to Georgia – Charlie Daniels
  16. Day Drinking – Little Big Town
  17. Chattahoochee – Alan Jackson

And Mandi was so awesome – check out how you can make this playlist YOUR uber fast…

Follow this link.  If you have an amazon prime account, you can click the links and then “add to my music”, “+” or “follow”, which will put them in your amazon prime music folder. This will make it easier for you to open and use the playlists directly through amazon prime.

Country Bootcamp Playlist

https://music.amazon.com/user-playlists/5710a79ec1184d9ebddf822214b03d3fsune?ref=dm_sh_sF81O7ZELhidBMiaIkeBya9HX

PowerFull Playlists – Music that Motivates 2017

Check out this awesome playlist given to us by Terie!  This is one awesome lady who teaches numerous classes and her music is always soooo fun.  Get a glimpse at what she chooses!

Bootcamp2017 – from Terie

  1. Back In Time – Pitbull
  2. Bang Dem Sticks – Meghan Trainor
  3. Blood Is Pumping – VooDoo & Serano
  4. Ay Chico – Pitbull
  5. Alive – Krewella
  6. 4 My People – Missy Elliot
  7. 4 Minutes – Madonna
  8. 4×4 – Miley Cyrus
  9. Americano – Lady Gaga
  10. Ice Ice Baby – Zumba Mix, Vanilla Ice
  11. Dare – Shakira
  12. La Mordidita – Ricky Martin
  13. The Edge of Glory – Lady Gaga
  14. I Gotta Feelin’ – The Black Eyed Peas
  15. Low – Flo Rida
  16. Scream – Usher
  17. Turn Down for What – DJ Snake & Lil Jon
  18. Yeah! – Usher
  19. Pump It Up – The Black Eyed Peas
  20. Me Too – Meghan Trainor
  21. Till The World Ends – Brittney Spears

And Mandi was so awesome – check out how you can make this playlist YOUR uber fast…

Follow this link.  If you have an amazon prime account, you can click the links and then “add to my music”, “+” or “follow”, which will put them in your amazon prime music folder. This will make it easier for you to open and use the playlists directly through amazon prime.

Bootcamp2017 Playlist (by Terie)

https://music.amazon.com/user-playlists/8eb91b88284746ecae200be6f3961bd9sune?ref=dm_sh_xmw3W6GRsLTS43zPZkDvfwe9Z