THE FUSE FAVORITES WEEK 5

                        THE FUSE FAVORITE PLAYLISTS

My favorite playlist ranges from old school to new school with a touch of soul, rock and straight hip hop.  Check out my song choices as they flow to my workout!

1. Adele- "Rollin in the Deep"(Warm-Up and Stretch)

2. Prince-"Get Off"(Dynamic Warm-Up)

3. M.J. and Janet-"Scream"(Whew! very warm)

4. Nina Simone-"Sinnerman"(Getting intense)

5. B.O.B. ft. Slim Thug- "So High"(Core Work)

6. Stevie Wonder- "I Wish"(Dynamic Movements)

7. Red Hot Chili Peppers- "Give It Away"(Classic Song! Super Dynamic Movements)

8. Lupe Fiasco- "The Show Goes On"(Super Strength Endurance)

9. Foo Fighters- "My Hero and Best of You"( back to back for very high intensity HIIT)

10. Jay-Z ft. Swizz Beatz- "On To The Next"(pure motivation, super sweaty I mean drenched!)

11. Jay-Z ft. Kanye West- "H.A.M."(Super Intense Core work & strength endurance)

12. N.O.R.E. ft. Pharell- "Nothin"(oohh! Yeah! pure strength & power)

13. Lil Wayne ft. Cory Gunz- "6 foot, 7 foot"(Really feelin this song! Back to HIIT!)
14. Dr. Dre ft. Eminem- "I Need A Doctor"-(By now you may really need one! Core Work)

15. Drake ft. Swizz Beatz- "Fancy"(Cool Down, Whew!)

16. Bob Marley- " Jammin"(Stretch, Done, Thank Goodness!)

By the way can you tell I love Swizz Beatz and how long was this workout anyway! I guess this is my extended version. Lol!

Alright Pascha, I'm going to have to steal that playlist from you!  That playlist has the kind of energy that makes you not want to stop working out!! No wonder it's so long :) 


Here's a great playlist that I love to workout to:


First part of warm-up, about 5 minutes of jumping rope:
1. Temper Trap: "Sweet Disposition" (starting off slow....)
2. Jay Z feat. Alicia Keys: "Empire State of Mind" (picking up the pace with some high knees, rotations and double unders)


Moving into next phase of warm-up, CORE WORK!  
3.  Kings of Leon: "Sex on Fire" (medicine ball and weighted ab work)
4.  MGMT: "Electric Feel" (glutes and lower back are being targeted, push-ups are getting the shoulders and chest working)
5.  Peter, Bjorn, and John: "Young Folks" (crazy planks are going on, all different planes, all different types, sweat is starting to drip!)


Running, Footwork and Agility Drills, Dynamic Warm-up: Shuffling, Carioca, High Knees, Hamstring Kickers, Walking Lunges, Power Skipping, Two legged lateral jumps, Bounding....Heart is Really Starting to Pump, I think it's safe to say that I'm warmed up now!!
6.  Santigold ft. Spank Rock: "Shove It"
7.  Santigold: "You'll Find a Way"
8.  Robyn: "Cobrastyle"


Kick-Boxing Combo #1: Jab/Cross-Jab/Back Fist/Roundhouse Kick
9.  She Wants Revenge: "Tear You Apart" (this song is intense and makes me want to damage that boxing bag!)


High Intensity Interval Training and Plyometric Work: 45(work interval)/15's(rest interval), 9 total rounds of 1) forward jump, reverse jump, tuck jump, 2) ice skaters jumps and 3) burpees
10.  Black Eyed Peas: "Imma Be," "Dirty Bit," and "Rock That Body" (the Black Eyed Peas always get me pumped up, love them!!)


Kick-Boxing Combo #2: Roundhouse kick, lunge, jab, cross-jab, jab followed by 100 jumps with the jump rope:
11.  The Killers (Jacques Lu Cont's Thin White Duke Mix): "Mr. Brightside" (this version, while hard to find, is even better than the original! This song is almost 9 minutes, and is perfect to do boxing and jump rope intervals to)


Strength Training with the Kettlebells and TRX! Swings, single-arm swings, Turkish get-ups, windmills....I love working out with the kettlebells!! And don't get me started on the TRX, love this awesome piece of equipment!
11.  Michael Jackson: "Billie Jean" and "The Way You Make Me Feel" (I love MJ--by this point of the workout, I'm getting a bit tired so I need some fun music that makes me want to move to keep me going!)
13.  Cee-lo Green: "Forget You"
14.  Earth, Wind and Fire: "September" (bringing it back a little, but this song always makes me happy and keeps me moving)

My heart is racing, my body is on fire, the adrenaline is pumping....and I'm taking it to the stairs....alternating between running 2 stairs at a time as fast as I can, 2 legged jumps up the stairs, and single-leg jumps up the stairs....I think I'm crazy!!
15.  Kaskade ft. Dragonette: "Fire In Your New Shoes"  (keeps my feet moving!)
16.  Black Rebel Motorcycle Club: "Weapon of Choice" (love the beat, can push out another set on those stairs!)

Time for some intense core work, one of my most favorite parts of my workouts, CRAWLING! Bear crawls, spider crawls, alligator crawls.....sweat is pouring now!!
17.  Kevin Rudolph and Little Wayne: "Let It Rock"
18.  Jay-Z ft. Rihanna and Kanye West: "Run This Town" 


It's about time, I don't think I could go on much longer....COOL DOWN and Stretching!
19.  Florence and the Machine: "Dog Days Are Over" (I just love her voice, and now that I'm stretching I can appreciate it)
20.  The Cure: "Just Like Heaven" (my most happy song--my husband and I did our first dance to this at our wedding; when I end my workout with this song it keeps me smiling all day long :-)  )


ENJOY!!!!