30 Day Squat Workout

I have volunteered as a certified fitness instructor for the YMCA for about five years now (first in Regina SK, now in Victoria BC).

In March’10 I had a request for workout music playlists, so I posted this to my blog. In June’10 I had another request, so I decided to put this post front and centre.

Here’s my .

Here are three of my other most popular playlists. Good luck and happy workouts!

Sprints and Hills:

• Go – Moby
• The Weight – Jeff Healy
• Put on the Red Light (Police/Coldplay mashup)
• Vertigo – U2
• Sympathy for the Devil – The Rolling Stones
• Hot ‘N Cold – Katy Perry
• Mama Ararira – Afro Celt Sound System
• Move Your Ass – Scooter
• Love Lockdown – Kanye West
• Sandstorm – Darude
• 1901 – Phoenix
• Shipbuilding – Elvis Costello & The Attractions (cool down)
• Iemanja – Angélique Kidjo (cool down)

April 2009 mix:

• You! Me! Dancing! – Los Campesinos
• The Storm – Dharmakassa (A Vancouver world-beat group I saw in concert a couple years ago)
• Motivation – Sum 41
• BlitzKrieg Bop – The Ramones
• Don’t Mess With The Dragon – Ozomatli (rocked out with them at Victoria’s last Folk Music Festival a few years ago)
• Pump It Up – Elvis Costello
• Sunshine of Your Life – Junko Onishi (A Japanese jazz musician covering the classic rock standard)
• Come a Long Way – Michelle Shocked (this was sent to me by a participant, I take requests.)
• Get Out of London – Pretenders
• Sweet Lullaby (2003 version) – Deep Forest
• Acci-dent – Baha Men
• Teardrop – Massive Attack (cool down)

March 2010 mix:

• Big Sun – Phoenix
• Buckin’ at the Buckin Bar – The Rusty Augers (from Regina Sask.)
• Empire State of Mind – Jay Z and Alicia Keyes
• The Magnificent Seven – The Clash
• TKO - Le Tigre
• Black Widow Blues – The Rusty Augers
• The Stars – Moby
• Publish My Love – Rogue Wave
• Sound the Alarm – Thievery Corporation (feat. Sleepy Wonder)
• Miss You Now – Elliott Brood
• What I Like About You – Romantics
• Take Me Into Your Skin – Trentmoeller
• Paper Planes – MIA
• Gangsta Blues - AR Rahman, Blaaze and Tanvi Shah
• Lament – Deep Forest (cool down)

During my classes I do largely play music that I myself like. I have very eclectic tastes so my choices seem to appeal to participants. However sometimes I do search the internet for inspiration. I just Google: “spin music” or “spin playlists” and see what comes up – then acquire what songs I need based on recommendations. I don’t like all the songs I include, but I feel it’s important to have a good mix for the people who come to my class.

A note: sometimes I play blues or rap music with a lower beats-per-minute (bpm) count. These are for hill routines that don’t call for a higher spinning cadence while on the bike. You may find many of these choices unsuitable for running. I also sometimes include local bands whose music may be hard to find.

Unless I am forced indoors to the treadmill due to freaky weather (not often in Victoria), I never listen to music while running. I am either a) alone and enjoying the outdoors in a meditative zone or b) with my running group, talking and laughing.