A hardcore workout playlist + my fitness

Hello from Florida! This post is coming to you from Orlando, where Dave and I spent last night visiting our old stomping grounds. In case you’re new, Dave and I met and got married in Orlando, before moving to San Francisco two-and-a-half years ago. Although we live across the country, we keep in touch with our friends in O-town and make it a point to stop in for a night almost every time we come back this way.

Festive and easy travel

I’m happy to report that our travel on Saturday was very easy and very festive, as well. We not only had some energetic flight attendants who wore Santa hats and danced down the aisle of our plane singing and clapping, but we also had gate attendants who led a group “Rudolph the Red-nosed Reindeer” sing-along. Good stuff! Holiday travel doesn’t always have to be so miserable.

We flew into Southwest Florida on Saturday night and were at the kitchen counter in my parent’s house having some wine and chatting by 7 p.m. Then yesterday, after a short workout and breakfast, we hit the road to drive up to meet some friends for lunch before making it to Orlando. We attended the Orlando Magic game last night and went out to dinner with a group, and I’ll share some more details about that fun soon.

Ashley and Dave at the airportAs you can see, Dave was not interested in talking this selfie. But who could miss the opportunity to capture us twinsies with our headphones around our neck during our layover in Atlanta?

So speaking of headphones, let’s talk about music. A few weeks ago, I shared that I have been creating my own playlists for teaching freestyle bootcamp classes using Spotify. Finding fast-paced music for a hardcore workout really isn’t that easy. In fact, it takes quite a while to put together the perfect playlist. Even though you may not teach group fitness classes, as a music lover, you could still be in need of some good tunes for the gym or just for life in general. I thought you may want to see this, because I’ve done some of the leg-work for you. The following playlist is designed for a 30-minute workout and a short cool-down or stretch at the end. Listen up, and give it a go!

30-minute hardcore workout playlist


If you like this playlist, I can definitely share more in the future. And if it’s easier for you, I can put these playlists in a different format, so let me know.

To find all of this music, I browsed some of the top 100 lists on Spotify, as well as dug deep through the workout and running genre categories. This playlist is pretty fierce, and it’s not for the faint of heart, but it will get you motivated.

Now, because it’s Monday, it’s time to talk about fitness. Each week, I like to take a minute to recap all of the exercising that I did over the past seven days. Not only to keep me on track, but also to explain the good and the bad and to find balance in how I challenge my body. Here it goes …

Weekly Workouts from A Lady Goes West

Weekly Workouts

  • Monday – Taught one-hour BODYATTACK class, foam rolling
  • Tuesday – Taught one-hour BODYPUMP class, foam rolling
  • Wednesday – Taught one-hour BODYATTACK and BODYPUMP classes, foam rolling
  • Thursday – Completed 30-minute total-body dumbbell and kettlebell workout
  • Friday –  Attended one-hour Vinyasa flow yoga class
  • Saturday –  Rest day
  • Sunday – Completed 30-minute CXWORX workout at home

What was good about my week of workouts?

As expected, this week was a bit lighter for me in the workout department due to the holiday and travel. On Saturday, I was on a plane all day, and therefore did not teach my usual Saturday morning BODYATTACK class. Throughout the week, I completed two cardio sessions, three weights sessions, a core session and even a full-hour yoga class. It felt great to get back in the yoga studio after just relying on shorter online yoga workouts at home for the past few weeks. While not as taxing as usual, this week was still pretty strong for me, and I even fit in a solo weight-room workout, which is a great way for me to build my strength outside of the group fitness room.

What could have been better about my week of workouts?

I could have stood to add in another day of cardio to the week. However, I was not in the mood to do any cardio on Sunday morning, because I was a little tired from a full day of travel and the time change between the coasts. I’m glad I was able to get in a core workout at least. I expect this week to be much lighter overall as well, but I’ll still be doing something active nearly each day, whether that is just a walk or a short jog, otherwise known as a “yog.”

Okay, my friends. I’m heading off to drag Dave to a workout class in Orlando before we hit the road back down to my parent’s in Southwest Florida for the remainder of our visit. I hope you have a most wonderful Monday! See ya back here tomorrow.

Questions of the day

Are you working this week or do you have some days off? Do you have a favorite workout song? What’s one way you’ve been active lately? How was your weekend?

Ashley signature

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  1. Nice week of workouts! I’ve been dying to try BodyAttack at my gym, it’s always immediately after body pump so I think that’d be a little intense ha!
    Glad to hear you had some fun flight attendants, my Dad flew in from Alberta a few days ago and said the same thing…that he had some fun festive fa’s!

    1. Hi Heidi! You must try BODYATTACK. You can definitely start out with half a class (the first five tracks) your first time, to get your feet wet. Have fun with your Dad! 🙂

  2. This playlist looks awesome, I think I’ll add some of those songs to my regular workout mix. This hoping I’m hoping to get in 2 pure barre classes and some walks with the dog! Have a great time in Floroda!

  3. I really should get on the Spotify train. I think it’d be awesome for my Total Body Conditioning class. Thanks for sharing your playlists! Great idea.

    So glad to hear you made it safe and sound to Florida! Have a wonderful time with family and friends! xo

  4. I have been back at my spinning obsession for my workouts lately. I just love the teacher that teaches at 5 am! She is so energetic and really gets us to wake up!

  5. Yay! Thanks for this list – I’m always in need of new work out songs. I had been playing our wedding dance playlist while running, but then KC & Jojo would come on and TOTALLY ruin the vibe 😉 I hope you had a wonderful holiday!

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