Download the Playlist and Follow this 30 Minute Work-out Plan
These half-hour work-out suggestions are aimed to get your muscles working and raise your heart-rate whist taking you through the hits of your favourite era. Thanks to 21st century innovation we have the power to pick-and-choose from the vast back catalogues of our best-loved artists and create personalised compilations with the click of a mouse. There are over a hundred websites where you can now legally download your top tracks one by one. Download the songs from the playlist now and get ready to work-out!
Hit The Road Jack – Ray Charles
Start with simple knee-lifts:Stand upright, legs shoulder-width apart, with your arms stretched upwards above your head. Pull one knee and both arms in using your abdominal muscles. Lift the knee above your belly-button if possible… then change legs. After 20 repetitions (10 on each leg) alternate this exercise with a wide-leg squat. With legs wide apart squat a low as you can go keeping the back straight. Remember: you knees shouldn’t ever be further forward that your toes when performing any type of squats.
The Twist – Chubby Checker
The Oblique crunch is a twist on the usual sit up exercise to tone-up the abs. Lie on the floor and do as you would for ordinary crunches – but twist your upper body so that your left elbow touches your right thigh. Next time switch so that right elbow meets right thigh. Simple!
It’s In His Kiss – Betty Everett
Lie flat on your back with your knees bent. Begin with hip-raises (see picture below)– lifting your hips off the ground as high as you can and then lowering gently. In the chorus switch to toe-touches. From the same starting position, with your arms by your sides, twist from the abs either left or right to touch your right heel with you right hand. Change arms and repeat.
Shout – Lulu and The Luvvers
Gather your energy… At a steady pace to begin with, star-jump through the verses. See if you can increase your speed and keep up with the beat as the song intensifies.
Mellow Yellow – Donovan
You’ll need either some hand-weights or some soup-cans from the kitchen for this one. Begin with your forearm that’s holding the weight parallel with the floor. Gently curl upwards so that the weight touches your shoulder. After 20 repetitions of this bicep curl change to a shoulder press. With the weight in your hand and your hand touching the shoulder of the same side, extend the arm straight upward above your head and then gently lower.
Good Vibrations – The Beach Boys
During each verse exercise your abs by lying supported by your forearms and your toes in a position known as The Plank (see picture below). You should feel your stomach muscles working very hard! Allow you knees to touch the ground during the chorus and see how many half press-ups you can fit in before returning to the plank.
Heard It Through The Grapevine – Marvin Gaye
Work hard for this last track alternating forward lunges. Keep your back straight and lunge forward with one leg. The knees will be bent, so dip the hips down – so that the knee almost touches the ground- then back up. Bring the leg back in to starting position and change legs. Push yourself, it’ll feel great afterwards.
Stay tuned for Get Fit with Hits of the 70s…