Somedays it’s difficult to get motivated to exercise, but everyone loves the 80’s and there’s no better way to get pumped up for a workout than with amazing music! Below is a kickbutt cardio workout complete with a corresponding 80’s music playlist. This workout can be done with a treadmill, elliptical, stationary bike, regular bike, an outside run or dancing in your living room (my personal favorite). Download the following songs to shake up your normal routine and keep you motivated!
We’re going to use rate perceived exertion (RPE) to change the intensity of the workout. Below are your guidelines for the workout:
RPE 1 – low intensity, you can easily breathe and maintain a conversation
RPE 2 – moderate intensity, breathing becomes heavier but you are still able to hold a conversation
RPE 3 – vigorous exercise, breathing is labored, you can only speak a sentence at a time
RPE 4 – max exertion, you can speak only one word at a time, you should only be able to maintain this intensity for a short period time *(if you are new to exercise only go as high as RPE of 3)
Bryan Adams, Summer of 69 (3:37): Start off your workout with low tension and speed (RPE 1). After the instrumental part of the song, increase your speed and tension slightly till the end of the song (RPE 2).
The Bangles, Walk Like An Egyption (3:26): Time to increase the intensity of your workout slowly! RPE 2 until first chorus and then increase speed (RPE 3) until the end of the song.
Bruce Springsteen, Born In the USA (4:41): With this song we will tone the legs. Reduce the speed, but increase the tension (RPE 3). Maintain the entire song an RPE of 3 for the entire song.
Bon Jovi, Livin On A Prayer (4:09): Maintain the speed you had during the last song (RPE 3), but during each chorus we’ll pick up the speed (RPE 4), next verse (RPE 2) and repeat.
The Go-Go’s, We Got the Beat (2:33): Recovery time! Reduce tension and speed (RPE 2).
Def Leppard, Pour Some Sugar On Me (4:53): With this song we will increase the tension of the workout to tone the legs. Increase your speed and increase your tension (RPE 3).
Guns N’ Roses, Welcome To the Jungle (4:31): This is my favorite song to finish a workout to!
To start (RPE 2),
After 1st chorus increase tension slightly (RPE 3)
After 2nd chorus increase speed slightly (RPE 3)
During instrumental increase tension or speed (RPE 4)
Music slows (RPE 2)
When chorus begins (RPE 4) until the end
Heart, All I Wanna Do Is Make Love To You (5:07): Reduce both intensity and speed (RPE 2) and then again (RPE 1)
Damn Yankees, High Enough (4:19): You did it! Stretch your hamstrings, quadricep and calf muscles. Also, take some time to stretch your shoulders, back and chest.
Total workout time: 35:56