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Digital Booklet Workout Mix 2013.Pdf 2 THE BEST FITNESS ALBUM IS BACK, BIGGER AND BOLDER, READY TO HIT 2013 HARD… Each mix contains 70 minutes of back to back tracks, handpicked by Fitness Professionals to deliver you a better workout. MIX 1 MIX 2 MIX 3 WHAT’S NEW? POWER TRACKS Each non-stop album is mixed, perfect Guaranteed to get you in ‘the zone’ either run to the for all cardio-based exercise. Start each beat, use when you need to train harder or for longer mix with a warm up track, feel the intensity increase as your workout progresses and PUSH PERFORMANCE remember to always opt for the blissful Tracks to make you up your game, cool down when you finish. super high intensity and fast tempo *No purchase necessary Blast those calories! This is a fantastic full-body workout, targeting your fat-burning, fast-twitch muscles. It uses slightly heavier weights than other workouts, so build up to this gradually. Select a safe but heavy weight for each exercise to really get your heart and lungs going, creating the ultimate flab-fighting effect. Go to our website to claim your FREE bonus mini Workout Mix Perform these exercises as part of a circuit, with a 90-second rest between each. Complete the full workout DOWNLOAD FREE two to three times a week. to match the full body workout in the pull-out training plan.* BONUS 2013 Mini Workout Mix The 10-minute body blast www.theworkoutmix.com 3 1. GIRLS ALOUD WARM UP TRACK 1. EMELI SANDÉ WARM UP TRACK 1. FLORENCE + THE MACHINE WARM UP TRACK SOMETHING NEW (THE ALIAS CLUB MIX) MY KIND OF LOVE (WIDEBOYS REMIX) SPECTRUM (SAY MY NAME) (CALVIN HARRIS REMIX) 2. SWEDISH HOUSE MAFIA 2. WILL.I.AM FEAT. EVA SIMONS 2. ROBBIE WILLIAMS FEAT. JOHN MARTIN THIS IS LOVE CANDY (MAX SANNA AND STEVE PITRON REMIX) DON’T YOU WORRY CHILD 3. NICKI MINAJ 3. JESSIE J FEAT. DAVID GUETTA 3. NE-YO VA VA VOOM LASERLIGHT LET ME LOVE YOU (UNTIL YOU LEARN TO LOVE YOURSELF) (SEAMUS HAJI RADIO MIX) 4. OWL CITY FEAT. CARLY RAE JEPSEN 4. WILEY FEAT. MS D 4. THE WANTED GOOD TIME (WIDEBOYS REMIX) HEATWAVE (KAT KRAZY RADIO EDIT) I FOUND YOU 5. TAIO CRUZ 5. NELLY FURTADO (STEVE PITRON & MAX SANNA CLUB EDIT) THERE SHE GOES (MOTO BLANCO REMIX) BIG HOOPS (BIGGER THE BETTER) (WIDEBOYS REMIX) 5. COVER DRIVE 6. LAWSON 6. PSY EXPLODE (MOTO BLANCO REMIX) STANDING IN THE DARK (CAHIL REMIX RADIO EDIT) GANGNAM STYLE ( ) 6. CHERYL 7. MAROON 5 FEAT. WIZ KHALIFA 7. JUSTIN BIEBER FEAT. NICKI MINAJ UNDER THE SUN (THE ALIAS REMIX) PAYPHONE (THOMAS PENTON / BARRY HUFFINE REMIX) BEAUTY AND A BEAT 7. STOOSHE 8. REDLIGHT 8. THE WANTED BLACK HEART (BIMBO JONES RADIO EDIT) LOST IN YOUR LOVE WARZONE (BASTO REMIX RADIO EDIT) 8. LAWSON TAKING OVER ME (THE ALIAS RADIO EDIT) 9. LADY GAGA FEAT. MARILYN MANSON 9. ALESSO FEAT. MATTHEW KOMA 9. TULISA FEAT. TYGA LOVEGAME (CHEW FU GHETTOHOUSE FIX) YEARS LIVE IT UP (SUPASOUND REMIX) 10. OTTO KNOWS 10. NATHAN RETRO & DAWOOD 10. HAVANA BROWN FEAT. PITBULL MILLION VOICES VS MARGS & DAPPY WE RUN THE NIGHT (STATIC REVENGER MIX) 11. PUBLIC ENEMY COME WITH ME (AGENT X REMIX) 11. TRADELOVE HARDER THAN YOU THINK (DËHASSE RADIO EDIT MIX) 11. UNICORN KID PUM BACK 12. ALEXANDRA STAN NEED U 12. MIKA FEAT. PHARRELL WILLIAMS LEMONADE (CAHILL RADIO EDIT) 12. AVICII CELEBRATE (PETER RAUHOFER REMIX) 13. JENNIFER LOPEZ FEAT. FLO RIDA SILHOUETTES 13. JESSIE J GOIN’ IN (MICHAEL WOODS REMIX EDIT) 13. DJANE HOUSEKAT FEAT. RAMEEZ DOMINO (LMC REMIX) 14. PITBULL FEAT. TJR MY PARTY 14. ALYSSA REID FEAT. SNOOP DOGG THE GAME (BIMBO JONES UK RADIO EDIT) DON’T STOP THE PARTY 14. AFROJACK AND SHERMANOLOGY 15. FAR EAST MOVEMENT FEAT. COVER DRIVE 15. ULTRABEAT CANT STOP ME TURN UP THE LOVE RISING 15. SWAY 16. ANGEL 16. PIXIE LOTT STILL SPEEDIN’ (VAT GONZALEX MIX) WONDERFUL (MANHATTAN CLIQUE REMIX) KISS THE STARS (FLIP & FILL REMIX) 16. INNA PUSH PERFORMANCE 17. SEBASTIAN INGROSSO & ALESSO 17. MAVERICK SABRE 10 MINUTES (XNRG REMIX) FEAT. RYAN TEDDER I NEED (MOTO BLANCO REMIX) 17. BINGO PLAYERS PUSH PERFORMANCE CALLING (LOSE MY MIND) 18. ARASH PUSH PERFORMANCE CRY (JUST A LITTLE) (XNRG MIX) 18. OCEAN BROKEN ANGEL (JORG SCHMID REMIX) 18. ALEXANDRA STAN PUSH PERFORMANCE WE ARE NEVER EVER GETTING BACK TOGETHER GET BACK (ASAP) (FRISCO REMIX) (SUPASOUND REMIX) 19. CHASE & STATUS POWER TRACK 19. ALEX CLARE POWER TRACK FEAT. PLAN B 19. SUB FOCUS FEAT. ALICE GOLD POWER TRACK TREADING WATER END CREDITS OUT THE BLUE 20. ELLIE GOULDING COOL DOWN TRACK 20. JESSIE WARE COOL DOWN TRACK 20. ALUNAGEORGE COOL DOWN TRACK ANYTHING COULD HAPPEN WILDEST MOMENTS WATCHING OVER YOU 4 AVAILABLE NOW!!!! FIND TOP WORKOUT TIPS, EXERCISE PLANS, UPDATES, MUSIC, COMPETITIONS, FITNESS ADVICE AND MORE AT WWW.THEWORKOUTMIX.COM Pump up the volume... Other titles in the series include FOLLOW US ON @THEWORKOUTMIX & FACEBOOK/THEWORKOUTMIX OR VISIT US AT WWW.THEWORKOUTMIX.COM 5 INTRODUCING... NEW Defi nity PROTEIN PLUS Make the most of your workout Get 3 issues of Women’s with NEW Defi nity Protein Plus! Fitness magazine for just £1. ♥ High protein to maintain healthy active muscles Plus you’ll receive ♥ Newly reformulated to meet female A 30% saving on all nutrient needs ♥ Only 111 calories per serving subsequent issues FREE delivery direct to your door Inspiring features to get you moving and staying active *No purchase necessary To sign up for this great deal visit GET £5 * www.dennismags.co.uk/womensfitness New Defi nity Protein Plus using the code: MAXITONE5 To redeem your exclusive voucher and to fi nd out more and enter the code G1301WM* *No purchase necessary OFF about the Defi nity range, visit www.maxitone.com. 6 * You wouldn’t buy a car before taking it for a test drive so we’re giving you the chance to test drive Fitness First. Simply download a free 3-day pass and come on down to try out the whole club including our group exercise classes and exclusive freestyle area , you’ve nothing to lose, so what’s stopping you? for functional training. It’s FREE to download your free pass FREE Visit www.fitnessfirst.co.uk/universalgetfit2013 then give us a call on 0844 412 2664 to get booked in before you head on SHIPPING down to your local Fitness First club to start working out. ON ALL UK As well as setting you off on the journey to a healthier you, the offer also includes: ORDERS off Terms and Conditions: to activate this offer and find your nearest club call 08444122664. You’ll receive a 3-day guest membership. We’re good to you, aren’t we? Your guest 10% membership is valid at all Fitness First blue and platinum clubs. Our Black Label clubs are exempt from this offer but you can still pop in for a tour and to discuss your personal fitness goals. Ilford, Bloomsbury, Leyton Mills, Gracechurch Street and London Bridge are excluded from this offer. During your guest membership you’re welcome to use the sunbeds, beauty rooms and crèche for an additional charge. To check your local club’s facilities visit fitnessfirst.co.uk. And now for the legal bits: You must be 16 or over; the offer is subject to availability and may be withdrawn at any time by the club’s General Manager; your 3 days at the club must be consecutive and cannot be used on a * Monday or Tuesday; this voucher has no cash value; classes vary from club to club; classes subject to availability; one voucher per person; no more than four vouchers can all orders with code be redeemed per year by one person; your voucher can be used at one club only and not multiple locations, is not for re-sale and can only be redeemed by the email addressee; you must bring photo ID, your guest membership voucher and a £5 deposit in order to get your temporary membership card; if a club closes you may use your voucher at another participating Fitness First gym; the offer is valid from 3rd December 2012 to 3rd May 2013, and the voucher must be used REPEAT12 by 6th May 2013; and most importantly... you’re gonna love it! * No purchase necessary *No purchase necessary 7 Squat press Areas trained: Shoulders, bottom Beginner 3 x 10 reps Intermediate 4 x 10 reps Advanced 5 x 10 reps Technique Stand with feet shoulder-width apart, holding 6kg dumbbells either side of your face. Blast Squat down as low as you can, then push up to standing, pressing the dumbbells up those calories! towards the ceiling. This is a fantastic full-body workout, targeting your fat-burning, fast-twitch muscles. Lower the dumbbells back to the start It uses slightly heavier weights than other workouts, and repeat. so build up to this gradually. Select a safe but heavy weight for each exercise to really get your heart and lungs going, creating the ultimate flab-fighting effect. Perform these exercises as part of a Stability ball plank push circuit, with a 90-second rest between each. Complete the full workout Area trained: Lower stomach two to three times Beginner 3 x 10 reps a week. Intermediate 4 x 10 reps Advanced 5 x 10 reps Technique Start by resting your forearms on a stability ball, with your legs extended and your ankles, hips and shoulders in a straight line. Keep your body flat and stomach muscles tight. This is the start position. While keeping your body still, nudge the ball The 10-minute body blast forward using your arms, before slowly returning it back to the start position.
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