Certainly we can all use interval workout music to improve conditioning, burn fat, and increase strength, those are obvious, and great benefits from training to interval training music. As a coach of athletes and an athlete still, I must think about function as well as strength and conditioning. So to mix it up I like to use training music to perform functional circuits like in the video below:
In the functional circuit performed in the video, I perform the following exercises:
1- Split Squat, Right leg forward
2- Split Squat, Left Leg Forward
3- Side Lunge, Right leg
4- Side Lunge, Left Leg
5- Drop Lunge/Curtsy Squay, Right Leg
6- Drop Lunge/Curtsy Squat, Left Leg
7- Single Leg RDL, Right Leg
8- Single Leg RDL, Left Leg
Will’s using the 20-10 Tabata Orchestral Interval Workout Music soundtrack from ULTIMATE TABATAS
The goal of this circuit is to increase mobility in the hips to decrease incidence of back pain and knee pain. These are both common problems in athletes, and ones that I work hard to avoid myself. Using the best interval workout music on the market allows for me to have some fun and not worry about counting reps but instead allows me to focus on using proper technique. I will use this circuit prior to beginning my actual workout, to prime my body for the work ahead.
In this video, I chose to use the workout music, Ultimate Tabatas, from Workout Muse. The quick 20/10 sets provides just the right amount of rest to make this functional circuit feature a bit of conditioning too!
- Wil
Wil Fleming is one of the top performance enhancement coaches in the Midwest. As co-owner of Force Fitness and Performance in Bloomington, Indiana Wil has coached hundreds of athletes to better performances. As an athlete himself Wil was the Junior National Champion in the 94 kg weight class and a resident at the Olympic Training Center in Colorado Springs. After deciding to turn his training focus to track and field the Indiana High School State Champion and All-American Shot Putter came back home to Indiana to be the best hammer thrower in Indiana University history. Wil capped off his career at Indiana University with All-American honors. After his collegiate career Wil went on to throw in 3 USA Track and Field National Championships and the 2008 Olympic Trials. During this time he was an assistant and head throws coach at Indiana University. He has coached numerous athletes to All-American awards, National Championship appearances, conference titles and state titles. As a strength and conditioning coach Wil works with athletes of all calibers to help improve their sports performance. Wil is a Certified Strength and Conditioning Coach with the NSCA, as well as a Youth Fitness Specialist with the IYCA. Wil’s passion lies with helping athletes of all ages and ability levels perform at a level they never thought possible. His innovative and extremely effective training programs and philosophy sets him apart from the numerous other coaches that train athletes. Not only does Wil train performance, but he coaches character.
To find out more about Wil and the Force Fitness training program go to www.forcefulperformance.com or www.bloomingtonbootcamp.com.
Tags: hop mobility exercises, interval training music, interval workout music, tabata interval workout music, tabatas timer, ultimate tabatas, warm-up routine, workout muse
Most people completely ignore warming up..great post!
Thanks for this post. I have knee problems which stem from tight hips so I will try doing this mobility drill for time instead of reps and see if that helps.
Brian- I am in complete agreement my friend!
the warm-up unlocks your full potential each workout, here are the benefits to the proper pre-workout routine:
The Purpose of The Pre-Workout Routine:
- To increase blood flow to every muscle and joint in your body
- To stimulate your central nervous system and promote the optimal mind-muscle connection for your workout
- To improve posture and prevent injury by increasing dynamic muscle flexibility and joint mobility and by activating commonly dormant muscles endemic to a sedentary society
crank it!
BJ
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Hey Mary,
The key is to start slow and be sure to do some corrective stretching and self-massage before your workout.
self-massage: foam roll your front and outer hips/thighs
stretching: perform the quad/hip-flexor stretch off a bench/chair
in addition you can perform these exercises in an assisted environment, whether it be using bands or TRX suspension straps or even using a wall or chair for support… all methods allow you to take off some body weight while performing the movements to perform these exercises in a pain-free environment and to get increase range of motion
crank it!
BJ
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Nice video Will – thanks for that – got me thinking, if we are using a 20-10 for half intensity warm-up circuits – how else can we employ WM (obviously the main workout is set to WM), but what other combinations / variations can we use WM?
One thought comes to mind –
8 minute continuous work circuit (upper, lower, core)
4 minute 20-10
8 minute continuous work circuit (upper, lower, core)
Thoughts? Ideas?
Curtis-
I think you are on the right track my friend, we will use the 20-10’s or continuous 30’s in the warm-up. We can then progress to 20-10’s for agility drills. And after some concentrated strength training in the olympic lifts where rest is given more generously, we will finish using some “other” workout muse products”
Wil
You hit it on the head with this post. A great warm up is very necessary. And I love the circuit, I use a similar one I called Hot 24’s which consists of 24 squats, 24 lunges, 24 jump squats, and 24 split lunges. It tends to be too much for some – your circuit is perfect. I thoroughly enjoy all your post, you guys rock. Thanks for the ideas and learning tools.
Thanks Andre, your kind words are much appreciated!
Wil Fleming is the real deal and we’re pumped to have him share his expertise with our WM followers
Thanks for the post and keep them coming
crank it!
BJ
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Great idea! I am guilty of sometimes skimping on the warm-up. This is a great and very motivating!
Hey Sue,
don’t beat yourself up over it bud- I’d be lying if I said that I didn’t skimp the warm-up myself when I am in a rush or just feeling lazy…
however, the workout is always subpar and the first 5-10 minutes just don’t feel right… just stiff and tight and can’t really push as hard as I’d like to get the desired training effect
5-minutes is all it takes to get that body ready to crank it!
Thanks for the post
BJ
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gosh! it was jus this morning i told myself that i’ve got to get back to my workout which i have been putting off for like 2 mths. and i told myself i must find some kind of warm up tht could help me prepare my body and to jumpstart in getting back the momentum of working out (easier said than done!!). this is it! thx man!
p.s. great effort you put in on this site! luving every bit of it!
Thanks Suzie, your kinds words mean a lot to us
Wil Fleming is the real deal and we’re jacked to have him contribute to our site, enjoy the killer warm-up!
crank it!
BJ
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