Favourite Workout Playlists

A little bit of an off-topic subject, but a fun and revealing one. I've read in a number of places on the web, people wanting to know what music others workout to. My listening tastes cover a very, very broad spectrum. However, there is one mixed CD that I listen to more than any other while lifting weights. Consisting of 18 songs, the mix is geographically varied with music that originated in Canada, USA, Germany, Australia and UK. The one thing they have in common is that they are the furthest you can get from ballads!

1. Oasis - Song 2 The woohoo song! So fitting to start off the workout with this song as it has been used so often to bring pro hockey teams onto the ice for the pre-game skate.


2. Rob Base and DJ Easy Rock - Joy & Pain An oldy but a goody. This song reminds me of my 3rd unsuccessful attempt at college.


3. ACDC - Beating Around The Bush Off the Highway To Hell album back in 1979. It wasn't a huge hit, but I remember it fondly from my grade school days. Probably the most up-tempo song on the album.


4. Sammy Hagar - Where Eagles Fly I first heard this song in the backseat of a 442 with the stereo blaring at ear-drum destroying levels. Not only an adrenaline pumping song, but like a lot of Sammy's songs, the words are quite inspirational.


5. Metallica - Fuel What would a workout CD be without a little Metallica?


6. The Headstones - Smile & Wave Often referred to as the 'other' band from Kingston, Ontario (The Tragically Hip being 'the' band). The Headstones are one energy filled band.


7. Danko Jones - Crazy Bitch Don't play this one with the kids around! Just simple old-school rock and roll.


8. ACDC - Thunderstruck Once again, a song every hockey fan has gotten pumped to before the opening face off or between whistles.


9. Alice Cooper - Clones What?? Oldie and probably not considered a goodie but it's got the right tempo and it's an old favourite of mine.


10. Black Eyed Peas - Hey Mama They're just far enough to the left of cookie-cutter pop for me to like.


11. The Trews - So She's Leaving The Trews are an awesome band from Eastern Canada. The have a number of great songs that are full of adrenaline.


12. Beastie Boys - No Sleep Til Brooklyn Often I workout out to just the Beastie Boys. They are the most energetic trio I've ever witnessed. Check this out on YouTube - just the way they explode onto the stage, I find amazing. MCA, or Adam Yauch, is a Buddhist and Vegan. Despite my age, every once in awhile I still fantasize about donning an NHL jersey and jumping on the ice in front of thousands - often I'm in a Rangers jersey and this song is playing as we step on the ice...


13. Green Day - American Idiot Green Day's punk sound just begs you to push yourself to the limit.


14. Black Eyed Peas - Pump It Same reason as Hey Mama...


15. Danko Jones - Sticky Situation Once again, it's just good old rock and roll. There's no hidden message in these lyrics...


16. Van Halen - 5150 My favourite by Van Halen. Once again Sammy's vocals and words are so motivating.


17. Rammstein - Feuer Fei Means 'Start shooting' in the German military. Rammstein never made a song that wasn't pure energy. All the lyrics are conveniently in German so you don't even have to think about what's being said! This song was featured in the Vin Diesel movie 'XXX'.


18. Stone Temple Pilots - Down Just one damn good song!

This, of course, doesn't even come close to representing the music I listen to on a daily basis. Over the last few years, I've developed a taste for anything not English. Examples would be Control Machete (Mexican Hip Hop), Manu Chao (several types of music performed in spanish, english, french portugese, italian, etc.), Mago de Oz (old school metal group from Spain that is kind of a mix of Metallica and Great Big Sea) and Los Tucanes De Tijuana (Traditional Mexican music with a slight modern twist).

I would love to hear anyones opinion and their choice of workout music.

Portable Workout I

I thought I'd share with you a workout that I do when I'm either short on time or away from the home gym. No equipment is necessary, however, if I'm at home, I do the sit-ups on the decline bench at the 1st or 2nd notch and a weight on my chest.

This is real simple stuff and, although I'm not yet a certified personal trainer (I'm working on it), I can truly say that it is an effective workout. The workout consists of 4 exercises done in a cycle with anywhere from 3 to 5 cycles in a session. This particular workout focuses on the abdominals. Often, what I do is 3 cycles of the 3 abs exercises and in between each exercise do 15-20 pushups so I end up with 9 sets of pushups.

The exercises are:

1. Sit-ups. I do the standard old-school sit-ups and, as I said previously, with a decline bench and a weight on my chest if possible. I usually strive for 20 per set or cycle. Crunches can be subbed in as well.


2. Plank. For those who don't know, a plank is done by lying face down and holding yourself up by the forearms/elbows and your toes. Your elbows should be shoulder width apart and slightly forward. Your body should form a straight line from heel to shoulder by way of the buttocks and abs. To complete the exercise, all you have to do is hold the position. Anywhere from 30-60 seconds and beyond is enough time for this exercise to be effective. You should focus on your abs and, as they say, squeeze your gut like you're getting ready to take a punch. You will feel the burn in your stomach and lower back.


3. Leg lift. Lying on your back on a flat surface, lift your legs up straight and together about 6-8 inches. Once again, hold the position for 30-60 seconds with your head lifted as if going into a crunch. Once again, you will feel the burn in your stomach and lower back. Try lifting your legs to different heights for a different feel.


4. Push-up. The travellin' man's standard. This is always a great exercise for the whole upper body. Don't cheat yourself by not lowering your body far enough. Your chest should be close to touching the floor at the lowest point. Anywhere from 15 to 30 push-ups per set is good.

There are many variations of the exercises you can incorporate. Try doing the plank with your feet raised on a chair, bench or bed. Try the plank with your hands on the ground in front of you and your body in a raised push-up position (remembering to keep your body in a straight line). Try doing the leg lift at different heights. Try the push-up with your feet raised.

Don't rest between exercises for the greatest benefit. This should only take you 15-20 minutes to complete and you'll be feeling pretty good about yourself.