K.I.S.S. (keep it simple silly) Lifting

If you want to see results with your body, you need to be lifting once or twice a week along with your cardio. I'm a true believer of light weight/a lot of reps lifting, so I stick with about 5lbs weights. Don't have weights? You can use water bottles (fill 'em with sand or rice to make them a little heavier), fruit cans, rocks, etc.

Remember the playlist I said you would need. Here is the time to try it out! I've noticed about 8 songs should be around 30 minutes. Here is my list for the day.

1. Bodyrock: Moby: 3:36

2. Highway Unicorn: Lady Gaga: 4:16

3. Please Don't Stop the Music: Rihanna: 4:27

4. Run the World: Beyonce: 3:36

5. We R Who We R: Ke$ha: 3:25

6. You Make Me Feel: Cobra Star Ship: 3:36

7. Americano: Lady Gaga: 4:07

8. Carry On: Fun.: 4:38

For todays, I'm calling it the K.I.S.S. lifting because I'm hopefully going to tell you lifts that everyone knows. If not, that's okay! There's always a bunch of alternatives that hit the same muscles! The plan is to change the body part per song. That way you don't really need to time anything, just when the new track hits, you change the muscle!

1. Warm Up: 

I'm talking marching in place, step touch, hamstring curls,

dance in place; just move your arms and body so you warm up

enough not to hurt yourself!

2. Shoulders and Back:

                    T raises: arms come straight out to the side. 

Front extensions: arms go straight out to the front.

Overhead Press: stand tall, arms make a goal post, then press up. 

Reverse fly: lean body into a 45* angle, arms slightly bent, open

the arms and squeeze in the shoulder blades.

3. Legs

Squats: feet hip width apart. 

(You can do basic squats or change you beat to go down for 2 and 

back up for 2. Go rreeeeaaallllyyy slow down to get a good challenge in those legs.) 

Lunges: step way back and bring the back leg down toward the floor. 

Hold it there for 8 reps and switch legs. Alternate every other.

4. Biceps/Triceps

Basic Bicep Curl: palms up, elbows by the body

Tricep Kickback: elbow back, hand by hip, press it straight back 

the return to hip. Do one arm at a time.

Hammer Curls: like basic bicep, but keep palms in.

Tricep Kickback: this time do both arms at the same time.

5. Legs

Plie Squat: Think ballerina. Legs wide, booty tucked under.

Your booty goes straight down instead of back (like 

in a squat). This beauty works your quads, hamstrings,

inner thighs, outer thighs, and behind. If you only have time for one

lower body move, this is a good option! Like in the squat,

slow this move down, go up on one toe at a time, hold

it down for 3 counts, etc.

6. Chest and Lower Back

Pushups: arms wide-elbow shoot out-and body straight.

On your knees makes it easier! Do at least 8.

Back Extensions (Superman): Lie on the floor, face down.

Lift upper and lower body up at the same time.

Repeat at least 8 time.

-Alternate these two moves for the whole song-

7. Abs

Basic Crunch: keep back on floor and abs in tight.

Bicycle: beginners, just do legs, add the upper body for a real challenge

Kickbellies: feet straight in the air. Slowly bring them towards

the floor (as far as you can without touching, and with your lower

back on the ground-hands by booty), and then back up 

to the top.

-I would do time (like 1 minute) or number (like 8-16) of each-

8. Cooldown/Stretch

Make sure you stretch shoulders, triceps, quads, hamstrings, etc

In 30 minutes you hit the bulk of your body and building muscles revs up your metabolism and tones everything up! I stick to light weight because I tend to bulk, and this is an abbreviated version of what I would make my classes do! Enjoy!