The “Start November Off Right” Workout & Playlist

Ate too much Halloween candy this past weekend?

Dreading the implications of the upcoming holiday season?

That’s okay! 

You can start by checking out this “How to Work Off a Halloween Hangover” article I saw on Self.com today.  It provides a few different options for how a 150 pound person can burn off 200 calories:

–18 minutes of jumping rope
–18 minutes of running at 6 mph
–30 minutes of singles tennis
–Walking for 35 minutes at 4 mph
–35 minutes of power yoga
–45 minutes of sex

Orrrr you could work off Halloween / kick off the holiday season with my “Start November Off Right” workout.  Yes, I named my own workout.  I taught this in class tonight and got two compliments at the end of class.  Thanks Jen & random new girl! 

Sidenote:  As part of the November Be Thankful Challenge, courtesy of Tina, I am blogging that I am thankful for the ability to still teach kick butt classes and get praise on them despite my shoulder injury.

Back to the workout.

First, get these songs on your iPod.

Trust me, you’ll need ‘em!

  1. Rocketeer – Far East Movement (Remix)
  2. I Wanna Go – Britney Spears
  3. Pass At Me – Timbaland feat. David Guetta & Pitbull (I used the clean version which is by Ameritz Audio Karaoke)
  4. Good Feeling – Flo Rida
  5. Hangover – Taio Cruz featuring Flo Rida (Master Q Karaoke version)
  6. We Found Love – Rihanna feat. Calvin Harris
  7. Memories – David Guetta
  8. Mr. Saxobeat (Radio Edit) – Alexandra Stan
  9. Bon, Bon – Pitbull
  10. Blackout – Breathe Carolina
  11. Tonight I’m Loving You – Enrique Iglesias
  12. Spin Me Right Round – Dead or Alive
  13. Da Funk – Daft Punk
  14. Pumped Up Kicks – Foster the People
  15. Paradise – Coldplay
  16. Run – Collective Soul

Then get moving!

As always, check with a doctor before starting a new fitness routine.  But you guys already knew that.  ;)

Warmup

Cardio Set

  • 4 butt kick jogs to the right diagonal, 4 high knees back to center, 4 butt kick jogs to the left diagonal, 4 high knees back to center (Repeat 4 times)
  • 4 step touches in place (right and left = 1)
  • 8 hamstring curls (right and left = 1, advanced option jump the hamstring curls)
  • Repeat butt kick/high knees combo 4 times
  • 4 step touches in place (right and left = 1)
  • 8 hamstring curls (right and left = 1, advanced option jump the hamstring curls)
  • 8 knee lifts to the side (right and left = 1, advanced option hop during the knee lift)
  • Repeat butt kick/high knees combo 4 times
  • 4 step touches in place (right and left = 1)
  • 8 hamstring curls (right and left = 1, advanced option jump the hamstring curls)
  • 8 knee lifts to the side (right and left = 1, advanced option hop during the knee lift)
  • 8 knee lifts to the front (right and left = 1, advanced option hop during the knee lift)
  • Finish with 8 alternating front kicks with opposite front jabs (right and left = 1)

60 Second Supersets
For supersets, perform as many reps as possible within the designated timeframe, keeping the correct form.  Only rest in between each set, not in between each move.

  • Alternating front lunges / Squat Jumps
  • Pushups / Burpees
  • Plie Squats / Jumping Jacks
  • Lower & Lift Abs / Seated Rotations

Bicep / Cardio Countdown Intervals
For these, start with 10 reps, then 9, then 8, and so forth until you get down to only 1 rep.

  • 10 bicep curls
  • 10 shuffle touchdowns (right and left = 1)
  • 9 bicep curls
  • 9 shuffle touchdowns (right and left = 1)
  • And so on

30 Second Supersets
For supersets, perform as many reps as possible within the designated timeframe, keeping the correct form.  Only rest in between each set, not in between each move.

Note:  Same moves as before, but for less time.

  • Alternating front lunges / Squat Jumps
  • Pushups / Burpees
  • Plie Squats / Jumping Jacks
  • Lower & Lift Abs / Seated Rotations

Tricep / Cardio Countdown Intervals
For these, start with 10 reps, then 9, then 8, and so forth until you get down to only 1 rep.

  • 10 tricep kickback extensions (2 arms bilaterally)
  • 10 seconds high knees
  • 9 tricep kickback extensions (2 arms bilaterally)
  • 9 seconds high knees
  • And so on

Inner / Outer Thigh / Ab Floor Work

  • Lying on one side, knees and hips stacked, knees slightly bent, weight resting on outer thigh, knees and toes front.  Leg raises for 2 sets of 8, then 8 pulses.  Then 2 sets of forward and back rotations.
  • Finish by extending the leg out then pulling the knee in (pointed toe), extending the leg all the way up (pointed toe), and flexing the leg all the way down (flexed foot).  Do 4 slow and then 8 fast.
  • Place same foot flat on the floor behind the other one.  Flexing the now front leg (the one you didn’t just work) do 2 sets of 8 inner thigh raises and 2 sets of 8 pulses.
  • Seated Rotation Variation.  Feet either on the floor, knees bent with feet raised, or knees straight with toes pointing up.  Perform 8 oblique twists to the right, immediately do 8 twists to the left, and finish with 8 sit backs / leg pushes to the center.
  • Repeat entire series on other side, including another round of seated rotation variation.

Last Round of Ab Work

  • Regular crunches to center:  3 sets of 8, then 8 pulses
  • Oblique crunches to one side:  2 sets of 8, then 8 pulses
  • Oblique crunches to other side:  2 sets of 8, then 8 pulses
  • Regular crunches to center:  3 sets of 8, then 8 pulses
  • Finish with feet raised out in front of you, 6 inches off the floor, upper back raised as well.  30 second hold.

Cooldown / Stretch

I know sometimes it can be difficult to know exactly what the correct form/moves are for some of the routines I write about, so if you ever have any questions about the proper ways to do anything, please contact me and I’d be happy to break them down further / send examples on how to do them.

Now what are you waiting for?!

Question of the Day:  How are you planning on starting your November off right?

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12 thoughts on “The “Start November Off Right” Workout & Playlist

  1. Now of course I’m jealous that I didn’t stay haha. I know you’ve done something similar before in class, but I’m having a hard time remembering how to do the superset combos. So, for the first example, do you do one alternating front lunge (right and left) and then one squat jump, then continue for 60 seconds. Or is it something else? Maybe you’ll do them again in class tomorrow then I can see :) Oh, and I started my november off right with Liz’ kix class last night (which my heart rate monitor said I burned 528 calories in)! Thanks, Liz!

    • Almost! You do 60 seconds of alternating front lunges (as many reps as you can keeping good form) and then right away without rest go into the 60 seconds of squat jumps. Then you can break for a little between the next set. 60 seconds of push-ups and then right away into 60 seconds of burpees. And so forth. Does that make more sense?

      Not sure I’ll do this exact workout tomorrow morning but I will do some kind of superset in there so you can get a better idea :)

  2. Hey Athena! glad you said the thing about leaving a comment with a question, I was going to just wait until I saw you next. I think I’ll try this workout tomorrow morning…but a few questions first ! – 1. what is a cardio hamstring curl? and 2. what is a shuffle touchdown?

    thanks so much for posting it, i was dreading a boring treadmill run before it got light out. Yuck!

    and my comment: I started out my November right at Kettlebell class

  3. Yes, Lindsey anytime you have a question about a move I’m describing let me know!

    Cardio hamstring curl – think of doing a step touch in place. But then just adding in a hamstring curl instead so instead of a step touch it’s a step ham. So step right, hamstring curl left. Then step left, hamstring curl right. And then to make it harder add a jump – for higher impact. :)

    Shuffle touchdowns – remember in bootcamp when we all stood in a big circle facing one direction and we did a little shuffle in toward the circle and touched the ground? And then shuffle back out and touched the ground? It’s just those but side to side in place.

    Does that make more sense? haha it might not so let me know!

  4. Yes, both of those descriptions made sense! Thanks! I wasted no time getting that playlist on my iPod.. can’t wait to try it all.

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