raise up to your ability.

Lana Del Rey

Foster The People/Mark Foster (Songs not on Torches)

MGMT

Marina and the Diamonds

Two Door Cinema Club

The Kooks

Tame Impala

Good Charlotte

*This will probably become my favorite workout yet. I hope you guys like it as much as I do. 

Before You Begin: 

You know the drill. Grab a really cold bottle of water or a glass of water with ice. Cold water helps you burn more calories.

Put on the album. We have an updated playlist with the music you’ll need for those who don’t have the physical albums with them because they’re not home or something. Week 4 is Grouplove so get to where you need to be in the playlist.

Push yourself! You should feel sore in the morning. If you don’t, you’re either stretching VERY well or you’re not pushing yourself hard enough. Don’t hurt yourself, but do a little more than you think you’re capable of.

Machu Picchu:

Stretch. You can dance if you want. This is a fun song. 

Under Cover of Darkness: 

Alternate between v-ups, reverse crunches, and russian twists.

Two Kinds of Happiness: 

Alternate between calf raises and donkey kicks. 

You're So Right: 

Jumping jacks

Taken For A Fool:

Alternate between regular squats and squats where you stand on your tippie toes. They're hard so if you lose your balance easily, just hold on to your dresser or something sort of high up from the ground so you can keep your balance.

Games: 

If you're hurting and need a break, take a stretch period. But by this week you should be getting stronger and not need as many rest periods. If you don't need a stretch, Alternate between push ups and planks. If you need to, you can do the "girl" push ups on your knees. To be honest, I do them most of the time because my arms aren't strong enough yet to lift my weight. They're flimsy little things. But before I started these workouts I couldn't even do one push up without feeling dizzy. Now I can do seven. Sure it's not a lot but it proves I'm getting stronger every week. 

Call Me Back: 

Do some yoga poses. This song is too slow to get super pumped too.

Gratisfaction: 

Alternate between regular bicycles and bicycle crunches

Metabolism:

Alternate between v-ups, reverse crunches, and russian twists.

One Way Trigger: 

SURPRISE! :) Kickbox. Use your legs and your arms. You're now a champion kickboxer.

Life is simple in the moonlight: 

Use it as your cool down song. Walk around or stretch. Whatever you think will cool you down but don't actually sit. Just do something. 

Here’s the plan for the next few weeks. 

The Strokes

Good Charlotte

Foster The People/Mark Foster (Songs not on Torches)

MGMT

Marina and the Diamonds

Two Door Cinema Club

The Kooks

Tame Impala

Before You Begin: 

You know the drill. Grab a really cold bottle of water or a glass of water with ice. Cold water helps you burn more calories.

Put on the album. We have an updated playlist with the music you’ll need for those who don’t have the physical albums with them because they’re not home or something. Week 4 is Grouplove so get to where you need to be in the playlist.

Push yourself! You should feel sore in the morning. If you don’t, you’re either stretching VERY well or you’re not pushing yourself hard enough. Don’t hurt yourself, but do a little more than you think you’re capable of.

Everlasting Light:

Stretch. A lot. Because this is a tough week and you don't want to hurt yourself.

Next Girl: 

Alternate between high knees and butt kicks

Tighten Up:

Russian Twists. Yeah, the whole time. If you've been doing them the right way, you should be able to do a lot more than you used to and get through most of the song without too much pain.

Howlin' For You: 

Jumping jacks. The WHOLE time. They don't hurt that bad and you need some cardio.

She's Long Gone:

Okay, I guess you deserve a rest period. Stretch.

Black Mud: 

Alternate between bicycle crunches and reverse crunches or v-ups

The Only One:

Calf raises. The whole time. You usually only feel these when you stop so don't take a break because then your butt and calves will be on fire.

Too Afraid To Love You:

Squats

Ten Cent Pistol: 

Plank and pushups

Sinister Kid: 

You definitely deserve a rest. Stretch

The Go Getter:

Alternate between russian twists, reverse crunches, bicycle crunches, and v-ups. Do whichever you like the most.

I'm Not The One: 

Alternate between calf raises and frankenstein kicks

Unknown Brother: 

Squats

Never Gonna Give You Up:

Wall sits

These Days:

Shake it out. This really was a tough one. Good job today, champ. 

If you've been doing the workouts, tell us your story in our ask box and we'll publish it. :) (what week you're on, if you can tell a difference, if it's challenging you, etc.) You hear how Courtney and I are doing from our posts. We wanna hear your stories.