Harley Pasternak’s Calorie-Blasting Circuit

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Research shows upbeat music can help you get through any workout—and even push harder, too. I created this full-body circuit to challenge your muscles while elevating your heart rate for maximum efficiency, and paired it with a custom playlist by DJ Kanoya so you can stay motivated all the way through.

The Moves:

Skater Lunge with Floor Tap: Pretend you’re a speed skater. Step back with one leg (your right leg for example), crossing it diagonally behind you (to the left) while swinging your arms in front to the side, and touch the opposite hand (your left in this case) to the floor.

Squat with Arm Swing: Perform a squat while simultaneously bringing clasped hands forward in front of your chest as you lower down.

Reverse Lunge with DB Bicep Curl: Hold a light dumbbell in each hand, and as you step back into a lunge with one foot, simultaneously curl the dumbbells as you lower into the lunge.

Lunge with Single Arm DB Shoulder Press: Hold a light dumbbell in each hand and as you step forward into a lunge, simultaneously press the opposite arm overhead, keeping it just in front of your ear.

Jump Squat: Lower into a squat and then jump up. Control your landing and slowly lower into the next squat before jumping again.

Bicycle Crunch: Just like the classic: Clasp hands behind your head keeping your elbows out to the sides, and diagonally crunch one elbow to the opposite knee while extending the other leg.

Push-Up: Keeping your back flat and abs pulled in toward your spine, and your hands on the floor below your shoulders, lower toward the floor and push back to start. If this is too difficult, rest your knees on the floor while performing push-ups.

Note: Substitute cans of soup or filled water bottles for dumbbells if you don’t have them handy.

Cardio Basics:

March in Place, Jog, Jumping Jacks, Shadow Box

The Mix:

Part A (2.5 mins)

  • March (30 sec)
  • Jog (30 sec)
  • Jumping Jacks (30 sec)
  • Jog (30 sec)
  • Shadow Box (30 sec)

Part B (4.5 mins)

  • March (30 sec)
  • Skater Lunge with Floor Tap (1 min)
  • March (30 sec)
  • Skater Lunge with Floor Tap (1 min)
  • March (30 sec)
  • Skater Lunge with Floor Tap (1 min)

Part C (4.5 mins)

  • Jog (30 sec)
  • Squat with Arm Swing (1 min)
  • Jog (30 sec)
  • Squat with Arm Swing (1 min)
  • Jog (30 sec)
  • Squat with Arm Swing (1 min)

Part D (4.5 mins)

  • Jog (30 sec)
  • Reverse Lunge with DB Bicep Curls (1 min)
  • Jog (30 sec)
  • Reverse Lunge with DB Bicep Curls (1 min)
  • Jog (30 sec)
  • Reverse Lunge with DB Bicep Curls (1 min)

Part E (4.5 mins)

  • Shadow Box (30 sec)
  • Lunge with DB Single Arm Shoulder Press (1 min)
  • Shadow Box (30 sec)
  • Lunge with DB Single Arm Shoulder Press (1 min)
  • Shadow Box (30 sec)
  • Lunge with DB Single Arm Shoulder Press (1 min)

Finale (4.5 mins)

  • Jump Squat (1 min)
  • March (90 sec)
  • Bicycle (1 min)
  • Push-Ups (1 min)

The Music

  • “Ayo” by Chris Brown featuring Tyga
  • “B***h Better Have My Money” by Rihanna
  • “Hotline Bling” by Drake
  • “ N***** In Paris” by Jay Z featuring Kanye West
  • “Throw Sum Mo” by Rae Sremmurd featuring Nicki Minaj and Young Thug
  • “Trap Queen” by Fetty Wap
  • Hit The Quan” by iHeartMemphis
  • Go Hard Or Go Home” by Wiz Khalifa featuring Iggy Azalea
  • Doin’ It Well”  by Fabolous featuring Nicki Minaj and Trey Songz  
  • “No Mediocre” by T.I. featuring Iggy Azalea
  • “Otis” by Jay Z and Kanye West  
  • “Ain’t No Half Steppin’” by  Big Daddy Kane  
  • “Get Ur Freak On” by Missy Elliott  
  • “Truffle Butter” by Nicki Minaj featuring Drake  
  • “Feel So Good” by Mase

 

What are your go-to workout songs? Let us know and join the conversation, below.

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