5 on 5 Plus New Playlist!

Hey Interwebs

Just waiting for my fitness class and I thought I'd write down what we are going to do today. As you know, I'm an interval-er (is that a word), so our workout for Tuesday is 5 on 5's.

After a dynamic warm up we are going to do 5 minutes of cardio drills followed by 5 minutes of resistance. If you do not know what any of theses exercises are please don't hesitate to send me an e-mail at robynbertram@gmail.com

Cardio Drills (1 minute each)

1. Lateral Bosu Run
2. Dome Taps
3. Weighted Burpies
4. Dumbbell Swings
5. Speed Skaters

Resistance Drills (1 minute each)

1. Alternating Reverse Lunge Curl Press with Dumbbells (curl and press when in lunge)
2. Deadlift--> Squat--> Press with Barbell
3. Bent Over Dumbbell Row/Kick Back Combo
4. Yoga Ball Chest Press Fly Combo (Dumbbell)
5. Bicep--> Shoulder--> Rear Delt Combo


The aim is for us to do cardio 3 times and resistance 3 times before moving to core.

Core

1. Plank Up Downs: 30 seconds
2. Plank Roll Unders: 30 seconds
3. Side Plank Dips: 30 seconds each side
4. Plank Jump Ups/Modified Mountain Climbers: 30 seconds
5. Bird Dog

Our goal is to do this 3 times

I've also downloaded a new playlist for today. There's some oldies, some newbies, and some awesome remixes I've never heard before (#7 is amazing). If you click on the song it will take you to the link on Youtube :)

1. Lady Gaga: ScheiBe
2. Nicki Minaj: Pound the Alarm
3. Katy Perry: Wide Awake (Jump Smokers Remix)
4. Justin Timberlake: Sexy Back (Drastik Remix)
5. The PussyCat Dolls: Buttons (Vj Percy Tribal Mix)
6. Flo Rider: Good Feeling (Electro House Bootleg Mix)
7.  Destiny's Child: Survivor (Rock Remix by Bliix)
8. Maroon 5: Payphone (Binyamin Remix)
9. Beyonce: Sweet Dreams (Dance Remix)
10. Nicki Minaj: Automatic
11. Carly Rae Japsen: Call Me Maybe (v1r00z Remix)

To change any of the above songs to mp3 for your ipod go here: Youtube to MP3 Coverter
I hope y'all find this helpful!

As always, comments/questions/concerns are always welcome by Byn!!!


Stay Strong
~Byn