There are all kinds of ways to motivate yourself when you've set fitness goals. One of my favorites is to participate in group fitness classes because of the the human connections that are formed, and the shared experience of pain and triumph. In the group fitness environment, you're not only learning new techniques that will increase your fitness level, you're also meeting like-minded friends, staying accountable to yourself (and others), and working harder than you might flying solo. And with lots of people exuding energy and enthusiasm, you're bound to have more fun.
That's why I'm dubbing this workout video "Ain't A Party Without You!" Together - we instructors and all of us fitness seekers - are on this incredible journey together, to support one another and to believe that tomorrow we will be even better than we are today.
As is often the case with my videos, there are many zeitgeist moments here thanks to Tonight Show clips (isn't Jimmy Fallon rocking it?!), the latest baby-pandas-caught-on-tape-acting-adorable video, and just-released music from Kid Cudi, Bayside, Markus Schulz and Grouch&Eligh.
Playlist
Jimmy Kimmel, Paul Rudd Lip Sync Battle (Warm-Up)
Never Gonna Wake Up (Mashup) - Avicii and Rick Astley
Pigsty - Bayside
Love Don't Die - The Fray
Hit It - American Authors
Laila - Blue System
Turn Me On - David Guetta ft. Nicki Minaj
All These Lights - The Grouch and Eligh
Return of the Moon Man - Kid Cudi
Ain't a Party Without Me - David Guetta
The Race - Thirty Seconds to Mars
Mango (Sunburn Afterparty in Goa) - Markus Schulz
Invisible (Live on Tonight Show) - U2
Cooldown
Siren's Call - Cat on Trees
Best Day of My Life (Acoustic) - American Authors
Class Profile
I used this video/playlist for an Optimized Speed Workout. 5 Sets.
First Set: 4-min at threshold (Zone 4, RPE 7, ~90RPM), 1-min power increase of 20-30 Watts (accomplish this spike in power output by going faster, increasing your tension - or both)
Second Set: 4-min at threshold (Zone 4, RPE 7, ~90RPM), 1-min power increase of 20-30 Watts
And on and on...follow this pattern throughout the class. The 20-30 Watt increase every 5th minute will push you into Zone 5 (RPE 8). It's a lot like a time trial workout as we do our best to have high power output throughout the class. stay at threshold or above for the entire If you've done Functional Threshold Power Training to determine your threshold number (also referred to as Zone 4), this is where you'll start and where you'll recover. Yes, recover. It is incredibly difficult, and it can only be done with training. There are 3 Goals for this class: (1) Stay Low and Narrow: Aerodynamic. (2) Optimize Your Leg Speed. (3) Train To Recover in Zone 4 (RPE 7).
This workout combines the tension and low RPMs from our muscular endurance classes with neuromuscular coordination and strength that will eventually turn into greater power production and efficiency at your goal speed. Also important to this workout is that Zone 4/5 (RPE 7/8) training is near your Lactate Threshold. The Lactate Threshold is the point in a workout where your aerobic respiration is replaced by anaerobic respiration - a change that is defined by an increase in lactic acid. When you train near LT, you improve your body's ability to process lactate (i.e. get rid of the garbage that's accumulating in your body), and you teach your muscles to conserve glycogen and glucose fuel sources. Upshot? It'll take you longer to poop out, and you'll get faster at higher power outputs. Now that sounds like a plan!
Thought of the Day
That's something that I think is growing on me as I get older: happy endings. - Alice Munro, Pulitzer Prize Winner in Literature (2013)
That's why I'm dubbing this workout video "Ain't A Party Without You!" Together - we instructors and all of us fitness seekers - are on this incredible journey together, to support one another and to believe that tomorrow we will be even better than we are today.
As is often the case with my videos, there are many zeitgeist moments here thanks to Tonight Show clips (isn't Jimmy Fallon rocking it?!), the latest baby-pandas-caught-on-tape-acting-adorable video, and just-released music from Kid Cudi, Bayside, Markus Schulz and Grouch&Eligh.
Playlist
Jimmy Kimmel, Paul Rudd Lip Sync Battle (Warm-Up)
Never Gonna Wake Up (Mashup) - Avicii and Rick Astley
Pigsty - Bayside
Love Don't Die - The Fray
Hit It - American Authors
Laila - Blue System
Turn Me On - David Guetta ft. Nicki Minaj
All These Lights - The Grouch and Eligh
Return of the Moon Man - Kid Cudi
Ain't a Party Without Me - David Guetta
The Race - Thirty Seconds to Mars
Mango (Sunburn Afterparty in Goa) - Markus Schulz
Invisible (Live on Tonight Show) - U2
Cooldown
Siren's Call - Cat on Trees
Best Day of My Life (Acoustic) - American Authors
Class Profile
I used this video/playlist for an Optimized Speed Workout. 5 Sets.
First Set: 4-min at threshold (Zone 4, RPE 7, ~90RPM), 1-min power increase of 20-30 Watts (accomplish this spike in power output by going faster, increasing your tension - or both)
Second Set: 4-min at threshold (Zone 4, RPE 7, ~90RPM), 1-min power increase of 20-30 Watts
And on and on...follow this pattern throughout the class. The 20-30 Watt increase every 5th minute will push you into Zone 5 (RPE 8). It's a lot like a time trial workout as we do our best to have high power output throughout the class. stay at threshold or above for the entire If you've done Functional Threshold Power Training to determine your threshold number (also referred to as Zone 4), this is where you'll start and where you'll recover. Yes, recover. It is incredibly difficult, and it can only be done with training. There are 3 Goals for this class: (1) Stay Low and Narrow: Aerodynamic. (2) Optimize Your Leg Speed. (3) Train To Recover in Zone 4 (RPE 7).
This workout combines the tension and low RPMs from our muscular endurance classes with neuromuscular coordination and strength that will eventually turn into greater power production and efficiency at your goal speed. Also important to this workout is that Zone 4/5 (RPE 7/8) training is near your Lactate Threshold. The Lactate Threshold is the point in a workout where your aerobic respiration is replaced by anaerobic respiration - a change that is defined by an increase in lactic acid. When you train near LT, you improve your body's ability to process lactate (i.e. get rid of the garbage that's accumulating in your body), and you teach your muscles to conserve glycogen and glucose fuel sources. Upshot? It'll take you longer to poop out, and you'll get faster at higher power outputs. Now that sounds like a plan!
Thought of the Day
That's something that I think is growing on me as I get older: happy endings. - Alice Munro, Pulitzer Prize Winner in Literature (2013)
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