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Printable 45 Minute 500+ Calorie Burning Spin Bike Workout

29 Nov

All right everyone, Thanksgiving is over and if you’re anything like me you’re probably still eating pie for breakfast. (I mean it has apples:) No worries, I’ve put together one of my new favorite spinning workouts that burns over 500 calories in only 45 mintues to help get you through all the holiday cookies, pies, festive drinks, chocolate….you get my point ūüôā

Celebs like Kelly Ripa, Katie Holmes and Julia Roberts swear by spinning so it must be good!

You’ll tone up, burns tons of calories and relieve some much needed stress!

Check out the workout and songs below or get the printable version here.   printable 500-calorie-spin-workout-1

45 Minute 500+ Calorie Spin Workout

1.   Warmup: (4 mins)  3 Sugar Feelings (Britney Spears vs Black Eyed Peas vsFloRida)

2.   Add resistance and stand. Lean forward for 20 seconds and lean back fro 20 seconds (5:40 minutes) Calvin Harris Ft Rhianna РWe Found Love (Tom CaffreyExtention Mix)

3.   Add resistance and pick up speed. Break each minute up, go faster at each 0 second, 15 second, 30 second marks then recover at 45 second mark and repeat for entire song. (4 mins)    Viva La Vida, Coldplay

4.   Speed Intervals 30 seconds on 30 seconds off. (5 minutes) Mr. Vain (Club Mix) DJ Maurice

5.   Seated Hill Climb. (3:30 mins)  Shimmer (Fuel)

6.   Add resistance, Standing sprints 15 seconds up, 15 seconds seated. (4:20 mins)Party Rock Anthem (featuring Lauren Bennett & Goon Rock

7.   Moderate resistance, seated fast speed tempo ride. (4 mins) Good Feeling (Flo Rida) 

8.   Add resistance, stand for hill, moderately fast tempo. (3 mins)Mr. Saxobeat (Alexandra Stan)

9.   Add more resistance stay standing steep slow hill, heavy resistance. (4:20 mins)  Wonderwall (Oasis)

 10.   Lower your resistance and sprint to the end. (2 mins)   Halo/Walking on Sunshine (Glee cast version)

 11.    Cool-down

Celebrity Workout Video: The Scarlett Johansson Butt Workout

7 Nov

This is the same workout Scarlett’s trainer Bobby Strom (FYI he’s also trained Britney, Blake, Jessica Biel and JLo) had her do to get in shape for that lycra catsuit in Iron Man. You don’t even need any equipment for this workout to give you a celeb worthy butt!

Four Exercises

  1. 20 fast squats
  2. 10 jump squats
  3. 20 fast reverse lunges
  4. 10 flying lunges
To make it a full body workout add an upper body circuit of 15-20 reps of
  1. pushups
  2. shoulder presses
  3. tricep dips
Repeat each section 2, 3 or 4 times through and get ready to rock your skinny jeans!

Fitness Class Review: High Intensity Training (HIIT)

18 Oct


Interval training is all the rage now, and for good reason! It helps you burn more calories in less time (love this), helps improve your speed and endurance and recent studies have shown it can actually reduce belly fat (double love this!). High Intensity Interval Training (or HITT as it’s sometimes called) is a full body cardio workout and involves alternating short bursts of super intense work with a low intensity recovery. These intervals are usually performed in a 2:1 ratio so for example, ¬†20 seconds of work followed by 40 seconds of rest and repeated for 9-20 minutes. However, ¬†you can take these intervals up to about one minute long just make sure the work interval is very hard since one thing that sets HIIT apart from other interval training programs is the short duration and ¬†high intensity of the intervals.


I’ve taken several HIIT classes and I also happen to teach one. One of my student’s favorite classes involves a 5-10 minute warm up (since the intervals are so intense I like to make sure everyone is totally warmed-up for the class) followed by 4 / one minute intervals with 90 second recoveries using jumprope, burpee, alternating front kicks and shuffle intervals. Then we move onto 4 /:45 second intervals with one minute recoveries using mountain climbers, high knees, flying lunges and squat jumps and finally 4/ :30 second intervals with :30 second recoveries using wide knee run, air jacks, hitch kicks left leg and hitch kicks right leg. If the class really wants to turn it up I’ll add 30 second relay sprints between the interval groups. This workout usually burns 550 calories in about 40 minutes. ¬†

I’ve taken HIIT classes that alternate one minute of intense cardio like sprints on the bike or jump squats with one minute of full body strength training like pushups or squat presses. The class lasts anywhere from 45 minutes to an hour and makes a nap afterwards absolutely necessary.


  • HIIT training is so demanding and intense that it’s proven to change your body and lower your body fat composition. You become a fat burning machine and if that’s not reason enough to try it then I don’t know what is!
  • Flat abs and a strong core
  • Plyometrics like jump squats will tone your legs and literally lift your butt inches higher
  • If you incorporate pushups and burpees get ready for ripped arms and sculpted shoulders


  • This workout is short and flies by which I love since I’d rather be catching up on my Bravo TV than spending all day in the gym.
  • The intensity means you get an after-burn so you’ll burn and extra 100 calories trying to decide if you’re on team Teresa or team Caroline and wondering what happened with Dina…?
  • Pushing yourself past your comfort zone is always a rewarding experience. You’ll feel tough and like you can overcome anything after one of these classes or workouts.
  • Get out the skinny jeans because 2-3 of these workout per week will have you tight and toned in no time!


Every celeb does this kind of training…Kim Kardashian, Jennifer Lopez, Britney Spears, Jessica Biel,¬†Giuliana Rancic, every Victorias Secret model, Kate Hudson, Gwyneth Paltrow, Madonna and Beyonce to name a few. If you see someone who has a lean toned body I bet they do interval training!


My HIIT class is at the University of Washington Intramural Activity Center so (bummer) you have to be ¬†UW student or staff to take it…but if you live in Seattle I’d give these a try…

Club Zum in downtown Seattle: The class is called Hard Core

David Barton Gym in Bellevue: The class is called Melt

Elite Fitness Bellevue: Drop in Bootcamp Class on Sunday mornings at 9am or Wednesdays at 1pm.

Celebrity Workout Video: Get Blake Lively’s Bod

3 Oct

Blake Lively is in amazing shape…she has great muscle tone while still keeping some curves, a combo that looks killer in all those fabulous outfites she wears. To get in shape for Green Lantern she worked with one of my favorite fitness trainers Bobby Strom who is also responsible for Jessica Biel’s Blade Trinity body ¬†and Britney Spears’s¬†Oops I Did It Again ¬†body. Together Blake and Bobby did lots of circuit training where the worked the core then upper body then lower body and repeated that sequence for the entire workout. You can get Blake’s bod too with this workout video inspired by those circuits…grab a set of dumbbells and a stability ball or chair and you are good to go!

Workout Breakdown

Circuit #1

  • Plank – 30 Seconds
  • Bicep Curl to Shoulder Press – 15 reps
  • Stationary Lunges – 15 reps per leg
  • repeat all three exercises for a total of 3 times through
Circuit #2
  • Punching crunches on a stability ball (or floor) – 15 reps
  • Tricep Dips (on a stability ball or chair) – 15 reps
  • Plies with shoulder press – 15 reps
  • repeat all three exercises for a total of 3 times through

Class Review: The Bar Method

28 Sep


I absolutely love the Physique 57 DVD’s so I was super excited to try the new Bar Method class, after all who wouldn’t want to have the long lean body of a dancer? Both Bar Method and Physique 57 are ballet based workouts that use light weights and dance inspired movements to sculpt long lean muscles while increasing flexibility. Plus the new studio in the South Lake Union neighborhood of Seattle is gorgeous! Lots of turquoise and white, locker room with showers and I loved this…hair ties in case you forget yours!


We started with arm work including pushups, bicep curls and tricep extensions using light weights. This is a pretty big change for me since I usually lift pretty heavy so two to three pound dumbells seemed, well unintimidating. I was wrong! The teeny tiny one inch movements were killer and I was oh so happy to only be lifting something comparable in weight to an iPad. We them moved onto super small range of motion plies and squats and followed with left lifts lifting up and down only an inch. Oh my goodness where my muscles shaking uncontrollably! I was sweating bullets and I am not ashamed to say I had to stop and rest a few times. We concluded the class with more pushups, killer core work and some great stretches. Even days later I can still feel my biceps and triceps and yes, I wince just a little when I walk by a two pound dumbbell.


  • Tight lean biceps and triceps
  • Sculpted shoulders
  • Super flat tight abs (seriously just looking at some of the instructors is inspiration enough)
  • Long, lean thighs and high tight bootys


I adore doing something different and something that challenges me. I was not good at this class, like at all. Everyone else kicked my butt and I kinda love that. It means I really need to work on this kind of core strength and flexibility. The teachers were fantastic and even though it was my first time they knew my name and were very supportive and gentle in their corrections as they walked around the room. The music was good (pop, my fave) and the class seemed to fly by even during the crazy core work we did neat the end. Plus I’m a sucker for any workout that I can feel days later.


  • FYI dress to impress at these classes…the girls turn it out! The class was filled with Lululemon‘s fall collection and most girls were in their late 20s to 30s. That might just be this location because I have seen men and women in their 40s and 50s at bar classes.
  • This is a great workout for anyone starting out or looking to do something lower impact and lower intensity. (It’s not going to be high intensity like say, a cardio bootcamp) You can make it your own and ¬†I didn’t really feel like I had to keep up with anyone…a very pleasant surprise.
  • Bar classes are sooo hot with celebs right now. Kelly Ripa, Gwyneth Paltrow, Madonna, Drew Barrymore, Lisa Rinna, Anna Paquin, Denise Richards and Jacqueline Laurita to name a few


REDMOND: The Bar Method Eastside Redmond Town Center 7551 166th Avenue NE, #D240 Redmond, WA 98052 425.556.5163

SEATTLE: The Bar Method Seattle South Lake Union 124 Westlake Ave North Seattle, WA 98109 206.467.5249

Go online to reserve your spot now!