We’re holding a special Create-Your-Own Interval Workout Music Soundtrack CONTEST over at Workout Muse… This is going to be fun!
Simply post a comment to the blog post below describing each AND every item outlined below if you could create your very own interval workout music soundtrack script:
1.) Interval Protocol: The Work and Rest Period(s)- 30-30, 20-10, 50-10, 40-20, Multiple Interval Protocols within One Workout, etc.
2.) Total Workout Duration (e.g. 10, 15, 20 minutes, etc.)
3.) Preferred Musical Genre(s)- Rock, Hip-Hop, Techno, Pop, Latin, etc.
4.) Other- Any special sound effects, countdowns, updates, audio cues, etc. that you’d like to see in your soundtrack
All submissions are due by the end of the week to be eligible and I will personally be reviewing all submissions and then selecting my favorite as the next WM soundtrack we’re going to create!
Pretty simple- script out the interval workout music soundtrack and the one we like the most will be made… gotta love it baby!
Plus, the winner gets the soundtrack on the house 
Crank it!
BJ
Tags: interval training music, interval workout music, workout muse
1) 300-60 (5 minutes work, 1 minute rest)
2) 30 Minutes
3) Rock
4) We use this format for station based circuits. Change stations every 60 seconds so I’d add updates at the beginning, middle, and end of each 60 second work period to cue participants on progress and when to move to the next station. Provide an update on how many rounds completed as you move through the circuits. This is a killer workout if you use the right exercises and it would be great to have a soundtrack for it!
Basically when I read the contest, a song I know instantly came to mind which i always thought would be a great WM track. Check the song “Slam” out by Pendulum at http://www.youtube.com/watch?v=Ch_5_x1IUA8 . I actually had to look up what to call the genre, but I found it…electro rock/drum and bass. I think a song in the same fashion as that, between the rock aspect as well as the quick beat (and even a little orchestral in there), it could make for some really intense workouts.
I’d make it a 50:10, 20 min. track because I find those workouts the campers really rely on the music to get them through the rounds moreso than other ones, and that type of music I think could really carry the workout.
In terms of sound effects…I’ve always wanted a track with a ticking time bomb and explosion in it. A hammer/steel one could be cool too possibly.
Alright, i think thats about it. This could make a killer track i think.
Here is one sort like I suggested a while back. I’d use it either post workout on a “cardio machine” [ughhhh], jumping rope, kettlebell work [some sort of post workout cardio or just for a change of pace cardio work-out
Pyramids
2 minute warm-up
(work/rest)
30/1:30 - 2x
30/1:00
30/45
30/30
30/15 - 2x
30/30
30/45
30/1:00
30/:130
30/2:00 [cool down]
I would use rock but a mixture would be good too
I think this is @19 minutes total
Alright you asked for it so here we go. (I use this interval for (10) ten different exercises – kettlebell, push ups, sit ups, sledgehammers, tires, ropes)
SCRIPT:
2:00 min. Warm-up (with 30sec. indicators – 30 sec. down / half way / 30 sec. left)
40/20 (10 different exercises)
2:00 min. rest (with 30sec. indicators – 30 sec. down / half way / 30 sec. left)
40/20 (10 different exercises)
2:00 min. rest (with 30sec. indicators – 30 sec. down / half way / 30 sec. left)
40/20 (10 different exercises)
2:00 min. cool-down (with 30sec. indicators – 30 sec. down / half way / 30 sec. left)
Total approx. 38min. workout
I would also add an exercise count – exercise number 1, in 5,4,3,2,1; exercise number 2, in 5,4,3,2,1; etc.
MUSIC:
I typically use two different styles of music: Rock (Motley Crue – Kickstart My Heart, etc..Aerosmith ) or Funk (Sirkle of Sound) Would love to have a TABATA with Sirkle of Sounds ‘Believe’ song. Great tune and tribute to MMA pioneer Charles Lewis.
In my boot camps, my participants need a bit more time to switch stations, with time between rounds and then a few more stations offered. So, this is what I’d suggest:
1.) Interval Protocol: 45-15 with 8 stations and 2 minute rest between each round. Repeat 3 times for 4 total rounds.
2.) Total Workout Duration: 40 minutes (my classes are 60 minutes long, with a 10 minute warm up and ~10 minute cool down. With that said, if there was also a WM 50:10 warmup sound track that was 10 minutes long, that would be best. Currently I used one of the 20 min 50:10 sound tracks and just cut it short)
3.) Preferred Musical Genre: Techno is my favorite for my groups. It’s full of energy.
4.) Other: Just as your previous tracks, indicate which exercise number it is (i.e., 1 to 8), and indicate where they are at in the work set (i.e., for this set, it would be best at 15 seconds down, and 15 seconds left).
Then, for the rests between sets, indicate when they have at least 5 seconds left.
For the rests between rounds, indicate when they need to start at 15 seconds out (sometimes the 5 second indicator between rounds during the rest isn’t enough).
That’s about it! Thanks for offering this contest!
Hey BJ I love the idea. Here’s my idea!
I to do 1 hr bootcamps. The workout time is about 40 minutes. Usually 2 20 minute circuits or 1 10 exercise circuit
1.) Protocol: 4 Rounds 5 Exercise circuit each round has a different work to rest ratio
Round 1 50/10 , RD 2 45/15, RD 3 40/20, RD 4 30/20
There is a 1min. rest between rounds
2.) Duration: Total time would be about 27 min
3.) Music Genre If there was 1 genre it would would be Rock/hip hop fusion. Different mixes of this genre per round
4) 1st rd i would count down 10secs ,half way, 10 sec left
2nd rd count down every 15 sec
3rd rd count down every 10 sec
4th rd 10 sec down half way 10 sec left
Rest between rds would tell you 30 sec left then “begin workout in 5,4,3,2, Go!
Hope you all find this different and fun
tom
Hey BJ,
one of my circuits involves 6 different exercises in which my clients go round 3 times for a total of 18 minutes. They then move onto another 6 exercises after a minute rest. They again go round 3 times for a total of 18 minutes. I use a 50-10 for this.
The commands for the above would be “3-2-1 Go” at the start, half way at 25 second point and “change” at 50 seconds.
The finisher would be 30-30 for 8 total minutes.
For the finisher the commands would be “3-2-1 GO” at the start with the word “change” every 30 seconds until the end where it would simply be “and stop”
I use dance music for the above, such a Judge Jules
after the above I do stretches for 30 seconds each for 8 minutes.
Thanks,
Marc
For the above I use dance music.
Here is an “Interval Ladders” workout which is done ias a 7 round 5 exercise circuit.
For the 5 different exercises you can use the total body format: Quad, Push, Hip, Pull, Core/Cardio
The workout begins by doing a round of each of the 5 exercises for a 10 second work set with a 10 second rest set.
The second round is 20:20 work to rest ratio, 3rd round a 30:30. The “peak” round is a continuous 40 seconds of all 5 exercises without rest in between. The go back down the ladder starting with a 30 second rest before going back to 30:30, 20:20, and finishing back at the 10:10.
Round 1 – 10:10
Round 2 – 20:20
Round 3 – 30:30
Round 4 – 40:0
Round 5 – 30:30
Round 6 – 20:10
Round 7 – 10:10
Total workout time is 24 minutes.
Music: Rock/Hip-Hip, something that gets you pumped up
Cues:
Before Round 1 – “Begin 10:10 Intervals in 3-2-1-GO!”
During ALL Rounds – Announce halfway, and countdown stop and start of each exercise as in the other WM soundtracks.
Before Round 2 – “Congratulations, you have completed Round 1, begin 20:20 intervals in 3-2-1-GO!”
Before Round 3 – “Congratulations, you have completed Round 2, rest for 20 seconds….. begin 30:30 intervals in 3-2-1-GO!”
Before Round 4 – “Congratulations, you have completed Round 3, rest for 30 seconds….. begin Continuous 40 sec intervals in 3-2-1-GO!”
Before Round 5 – “Congratulations, you have completed Round 4, rest for 30 seconds….. begin 30:30 intervals in 3-2-1-GO!”
Before Round 6 – “Congratulations, you have completed Round 5, rest for 30 seconds….. begin 20:20 intervals in 3-2-1-GO!”
Before Round 7 – “Congratulations, you have completed Round 6, rest for 20 seconds….. begin 10:10 intervals in 3-2-1-GO!”
“Congratulations you have completed your Interval Ladders workout, go wash it down with some Prograde Workout and let it marinade!”
Nate
1) INTERVAL PROTOCOL: Descending Ladder Intervals (5 sets of 5 min = 25min total)
Pick two exercises (i.e. Strength – Cardio) (Pushups – Jump Squat Thrusts). Then do them in the following order:
50-10 (50sec Pushups – 10sec Jump Squat Thrusts)
40-20
30-30
20-40
10-50
The cardio section gets longer as the strength section gets shorter. Once you finish the first round, rest for 1minute then pick two different strength-cardio exercises and do the same thing again for a total of 5 rounds, 30 minutes.
2) TOTAL DURATION = 30 minutes (including the 1 min rests b/t rounds)
3) PREFERRED MUSIC = Techno…the music should get faster as the time of the strength section gets shorter so you feel like you need to go faster.
4) OTHER = Countdown timer and some motivational word during the rest and/or work section (i.e. “Are you going to quit?” “Can I get a HOOAH!”, etc…)
I’ll have my bootcamper do workouts like this but with numbers (30 pushps – 10 Jump Squat Thrusts…then 25 pushups – 15 Jump Squat Thrusts, etc…) so it would be good to do it with time so beginners and elites can finish at the same time.
Nikki
Ultimate ladder Workout!
20/10, 30/15, 40/15, 60/20, 60/20, 40/15, 30/15, 20/10
5 exercise circuit
for a total of a 35 minute track
I love the bell at the end of the work period as i always tell my clients work to the bell push to the bell etc etc so i would def want the bell
i also love the orchestra music as it kicks up for the work period but is very calming during your rest periods
Simple but hard the way i like it!
Dave Lee
1.) We start with a 10 minute warm-up. The interval protocol that I would like to have would be 30:30 – 20:10 – 50:10 – 50:10 – 20:10 – 30:30 for 5 exercises during each interval set. Finish with a 10 minute warm-down and 10 minutes of stretching
2.) 60 minute workout with 25 minutes for the interval protocol
3.) Use Pop music
4.) Having a male and female version for audio cues.
Thanks for cranking out great tracks!
Heath
I’ve gotten a lot of feedback from my clients, and they all agree that the voice needs to be changed. I think a female’s voice is a great idea!
Thanks!
1) 45-15 (Six Rounds) 1 minute rest between circuits. 6 minutes on, 1 minute off. Repeat 3 times.
2) 20 Minutes (Last minute isn’t necessary since the workout is over)
3) Rock
4) I’d like this for a 6 exercise circuit for 3 Rounds. This way, you could superset 2 exercises back to back for 3 consecutive rounds. Then 1 minute off, and go to your next 2 exercise circuit.
Example Workout
A1- Upper body Push
A2- Lower Body Push
B1- Upper Body Pull
B2- Lower Body Single Leg
C1- Ab/Core
C2- Band Sprint/Cardio
This is how I run my workouts when I don’t use WorkoutMuse (Which I hate doing)
John Thompson
1) 30/15- 5 exercise circuit. 2 sets in a round. 3 rounds Total. 7 minute straight set between rounds(single exercise cardio).
2) About 45 minutes
3) Rock or combination would be best.
4) All sets should have a countdown timer. Some Motivational comments would be good on the straight sets.
Example:
1- Push-ups 30/15
2- Pull-ups 30/15
3- Jump Lunges 30/15
4- Dips 30/15
5- Squats 30/15
-2 sets
-Jogging 7 minutes
-1min rest
repeat for 3 rounds