This month's top 10 list draws heavily from the Top 40 chart and club scene. While this reliance on pop tunes and big beats might make the list seem one-dimensional at first, there are just enough curve balls to keep it interesting.
On the pop front, you'll find new singles from Gwen Stefani and Ellie Goulding. On the dance side, there's a track from DJ to the stars Paul Oakenfold and a remix from Diplo and Sleepy Tom that borrows its hook from Jade's 1992 hit "Don't Walk Away." Lastly, the wild cards include an Australia-via-Jamaica pop song from Sia and Sean Paul plus a single featuring Pitbull and Robin Thicke on vocals with music from Aerosmith guitarist Joe Perry and Blink-182 drummer Travis Barker.
In short, the allure of this month's list is that it emphasizes catchy, rhythmic-driven tunes that will give your routine an immediate boost. At the same time, there are enough surprises and detours to keep you engaged. So, when you're ready to move, you'll find plenty of good times--and a little adventure -- below. Here's the full list -- according to the votes logged on workout music site Run Hundred[3].
Sia & Sean Paul - "Cheap Thrills" - 90 BPM
Paul Oakenfold - "Bla Bla Bla (Radio Edit)" - 138 BPM
Twenty One Pilots - "Stressed Out" - 85 BPM
Pitbull, Robin Thicke, Joe Perry & Travis Barker - "Bad Man" - 120 BPM
Tori Kelly & Big Sean - "Hollow" - 126 BPM
Gwen Stefani - "Make Me Like You" - 118 BPM
Ellie Goulding - "Something in the Way You Move" - 109 BPM
Dillon Francis, Kygo & James Hersey - "Coming Over (Tiesto Remix)" - 122 BPM
Jess Glynne - "Don't Be So Hard on Yourself" - 121 BPM
Diplo & Sleepy Tom - "Be Right There (Boombox Cartel Remix)" - 146 BPM
Keep feet and shoulders off the ground by placing all your weight on your butt. Flatten your back and twist side to side to touch the dumbbell to the ground without dropping your feet.
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Romanian Twists Step 1
Keep feet and shoulders off the ground by placing all your weight on your butt. Flatten your back and twist side to side to touch the dumbbell to the ground without dropping your feet.
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Romanian Twists Step 2
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Goblet Squat
Keep your back flat and send hips down and back towards the ground. Try to keep feet flat or slightly weighted towards the heels while sitting back and down. Work towards getting the crease in your hips below the crease in your knees. Hold elbows in tight against the body and keep dumbbell or kettle bell close to the chest
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V-Ups
Lift shoulders and legs at the same time. When you reach the height of the V-Up all weight should be balanced on your butt. Keep legs as straight as possible. To make it easier, leave arms down so your hands can balance you on the floor. To make it more advanced, raise arms over your head and towards your feet at the top of the "V".
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Burpee
Squat until hands touch the ground in front of you then hop both feet back to a plank position. Lower down until chest touches the floor and push up into a plank. Hop feet back in by your hands and stand up, jumping as high as you can.
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Burpee Step 2
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Dumbbell Snatch
Squat down to pick up the dumbbell with back completely flat. Push through the feet to stand up while bringing the dumbbell overhead. Keep the arm straight and dumbbell close to the body until the hips are completely open, then you can bend the arm, leading with the elbow to "flick" the dumbbell overhead.
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Dumbbell Snatch Step 2
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Kettle Bell Swing
Use your hips. Keep your back flat while sending the hips back and hinging at the waist. Shoot your hips forward to swing the kettlebell overhead. Be sure the bottom of the bell swings as well; don't let it go limp in your hands
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Kettle Bell Swing Step 2
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Kettle Bell Swing Step 3
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Superwoman/Superman
Lift arms and legs off the ground at the same time while squeezing glutes at the top.
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Dumbbell Row
Start in a hollow body, rounded back position. Squeeze your abs and glutes to maintain a good shape while lifting. Lift the dumbbell straight up to your armpit and lower with control. Switch arms and repeat
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Mountain Climbers Step 1
Place one foot up by the palm of your hand. Extend the other leg as far back as possible with a straight leg. In one movement, jump and switch the legs to the same position on the opposite side
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Mountain Climbers Step 2
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Tuck Jump
Jump and bring the knees into the chest then round out your back into a hollow body at the top of the jump. Land with a flat back and a slight squat to absorb the weight of the jump. This is definitely an advanced move.
