Song-based fitness drills :-)
At our pub night this week someone (who has asked to remain anonymous) mentioned the song-based drills that we have done a couple of times. I believe he said that they were great fun and that we should do more of those (at least that's what I heard, but I'm a foreigner, so I may have misunderstood ;-) But there definitely was a suggestion for a variation on a drill, which we will try out in a class in the near future. In the meantime, here are the ones we have done so far:
The first, and perhaps worst, song-based drill we did in class was a version of the infamous "Sally challenge" with squats, and another was the song "Happy" by Pharrell Williams, which is a personal favourite of mine.
These are a lot of fun to do in a class (where fun means painfully exhausting, yet also satisfying). They are also great to do as mini-workouts if you want to train on your own and don't have a lot of time. Because the song tells you when to do things and when you get to rest, I find that it helps you push yourself harder. And the length of a song is not very long, even though it feels like at least three seasons have passed before songs like "Flower" get to the end sometimes...but a 3.50 min workout fits nicely when you have limited time or limited amounts of motivation. So here are instructions for the ones we have done in class recently, both squat drills, but many variations are possible, just be creative:
"Happy" - Pharrell Williams: It works like this: You start in a squat position with your back to the wall. Every time he says "happy" in the song, you run to the other side of the room and go back into squat position again. Simple... :-)
(When I do this at home there's not a lot of space, so I run twice back and forth for each "happy").
"Flower" - Moby: Start in a squat position. From here the song basically tells you what to do. For every "Bring Sally up", you stand up, and on "Bring Sally down", you squat down again - and hold there until next "Bring Sally up"!
I'm a big fan of exercise that is fun and can be done wherever you are. These ones just require music, and about 2 by 1 metres of uncluttered space. And because it's "just one song", I manage to trick myself into believing that it isn't interval training - which is a form of exercise that's terribly effective and good for you, and also a form of torture not yet covered by international law.