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Fitness
Published Thursday Jan 16, 2020 by Sara Lesher

Grammy-Nominee Inspired Playlists to Fit Any Workout

Fitness
Motivation
Cardio

If you’re trying to craft the perfect workout playlist, you should choose songs that have BPMs (beats per minute) similar to your heart rate during that workout. We used this handy BPM tool to curate four playlists of songs from our favorite Grammy-nominees to fit into your exercise routine!

For your stretching and warm-up... 

While you’re stretching, stick to songs with a slower BPM and work your way up to higher ones for your warm-up. We’ve made it simple—just turn off shuffle-mode and start listening!

1.    Bad Idea – YBN Cordae ft. Chance the Rapper
       (82 BPM)
2.    This Land – Gary Clark Jr. (82 BPM)
3.    Higher – DJ Khaled ft. Nipsey Hussle & John
       Legend (84 BPM)
4.    You Need To Calm Down – Taylor Swift
       (85 BPM)
5.    Sunflower – Post Malone & Swae Lee (90 BPM)
6.    No Guidance – Chris Brown ft. Drake (93 BPM)
7.    11 PM – Maluma (96 BPM)
8.    Ballin – Mustard ft. Roddy Ricch (97 BPM)
9.    History Repeats – Brittany Howard (98 BPM)
10.   MALAMENTE - Cap.1: Augurio – Rosalía 
        (98 BPM)
11.   Someone You Loved – Lewis Capaldi 
        (110 BPM)
12.   Señorita – Shawn Mendes & Camila Cabello 
        (117 BPM) 
13.   Underwater – RÜFÜS DU SOL (118 BPM)
14.   Down Bad – Dreamville ft. JID, Bas, J. Cole, 
        EARTHGANG & Young Nudy (121 BPM)
15.   Linked – Bonobo (122 BPM)

1
For your stretching and warm-up... 

While you’re stretching, stick to songs with a slower BPM and work your way up to higher ones for your warm-up. We’ve made it simple—just turn off shuffle-mode and start listening!

1.    Bad Idea – YBN Cordae ft. Chance the Rapper
       (82 BPM)
2.    This Land – Gary Clark Jr. (82 BPM)
3.    Higher – DJ Khaled ft. Nipsey Hussle & John
       Legend (84 BPM)
4.    You Need To Calm Down – Taylor Swift
       (85 BPM)
5.    Sunflower – Post Malone & Swae Lee (90 BPM)
6.    No Guidance – Chris Brown ft. Drake (93 BPM)
7.    11 PM – Maluma (96 BPM)
8.    Ballin – Mustard ft. Roddy Ricch (97 BPM)
9.    History Repeats – Brittany Howard (98 BPM)
10.   MALAMENTE - Cap.1: Augurio – Rosalía 
        (98 BPM)
11.   Someone You Loved – Lewis Capaldi 
        (110 BPM)
12.   Señorita – Shawn Mendes & Camila Cabello 
        (117 BPM) 
13.   Underwater – RÜFÜS DU SOL (118 BPM)
14.   Down Bad – Dreamville ft. JID, Bas, J. Cole, 
        EARTHGANG & Young Nudy (121 BPM)
15.   Linked – Bonobo (122 BPM)

For your strength training… 

This is the playlist you’ll want to jam to during any of your strength training exercises (think HIIT, weightlifting, core, etc.). WARNING: #12 may be stuck in your head for the remainder of your day. Check it out!

1.    Racks in the Middle – Nipsey Hussle ft 
       Roddy Richh & Hit-Boy (79 BPM)  
2.    Pretty Waste – Bones UK (94 BPM)  
3.    The London – Young Thug ft. J. Cole & 
       Travis Scott (98 BPM)  
4.    Drip Too Hard – Lil Baby & Gunna 
       (113 BPM)  
5.    Exactly How I Feel – Lizzo ft. Gucci 
       Mane (113 BPM)  
6.    Piece of Your Heart – MEDUZA ft. 
       Goodboys (124 BPM)  
7.    Middle Child – J. Cole (124 BPM) 
8.    Got to Keep On – The Chemical Brothers 
       (125 BPM) 
9.    Midnight Hour – Skrillex, Boys Noize & Ty 
       Dolla $ign (126 BPM) 
10.  Woman – Karen O & Danger Mouse 
       (126 BPM) 
11.   NI BIEN NI MAL – Bad Bunny (128 BPM) 
12.   Old Town Road – Lil Naz X & Billy Ray 
        Cyrus (136 BPM)  
13.   Talk – Khalid ft. Disclosure (136 BPM) 
14.   God’s Country – Blake Shelton (140 BPM) 
15.   Too Bad – Rival Sons (145 BPM) 

2
For your strength training… 

This is the playlist you’ll want to jam to during any of your strength training exercises (think HIIT, weightlifting, core, etc.). WARNING: #12 may be stuck in your head for the remainder of your day. Check it out!

1.    Racks in the Middle – Nipsey Hussle ft 
       Roddy Richh & Hit-Boy (79 BPM)  
2.    Pretty Waste – Bones UK (94 BPM)  
3.    The London – Young Thug ft. J. Cole & 
       Travis Scott (98 BPM)  
4.    Drip Too Hard – Lil Baby & Gunna 
       (113 BPM)  
5.    Exactly How I Feel – Lizzo ft. Gucci 
       Mane (113 BPM)  
6.    Piece of Your Heart – MEDUZA ft. 
       Goodboys (124 BPM)  
7.    Middle Child – J. Cole (124 BPM) 
8.    Got to Keep On – The Chemical Brothers 
       (125 BPM) 
9.    Midnight Hour – Skrillex, Boys Noize & Ty 
       Dolla $ign (126 BPM) 
10.  Woman – Karen O & Danger Mouse 
       (126 BPM) 
11.   NI BIEN NI MAL – Bad Bunny (128 BPM) 
12.   Old Town Road – Lil Naz X & Billy Ray 
        Cyrus (136 BPM)  
13.   Talk – Khalid ft. Disclosure (136 BPM) 
14.   God’s Country – Blake Shelton (140 BPM) 
15.   Too Bad – Rival Sons (145 BPM) 

For your cardio... 

Throw on your headphones and get pumped as you enjoy these catchy tunes. Stick to songs with BPMs under 150 for steady running and crank it up for more intense cardio like indoor cycling or sprinting. Careful, if you try to keep up with #15 on an indoor bike, you might fly away. Listen now!

1.    Sola – Luis Fonsi (125 BPM)  

2.    bad guy – Billie Eilish (135 BPM) 

3.    Speechless – Dan + Shay (136 BPM)  

4.    Sucker – Jonas Brothers (138 BPM) 

5.    7 rings – Ariana Grande (140 BPM) 

6.    Clout – Offset ft. Cardi B (140 BPM) 

7.    a lot – 21 Savage ft. J. Cole (146 BPM) 

8.    Panini – Lil Nas X (154 BPM)  

9.    Truth Hurts – Lizzo (158 BPM) 

10.   Hard Place – H.E.R. (160 BPM) 

11.   It All Comes Out in the Wash – Miranda
        Lambert (164 BPM)  

12.   Come Home – Anderson .Paak ft. André
        3000 (165 BPM)  

13.   LA CANCIÓN – J Balvin & Bad
        Bunny (176 BPM) 

14.   Give Yourself a Try – The 1975 (183 BPM) 

15.   boyfriend – Ariana Grande & Social
        House (190 BPM)

3
For your cardio... 

Throw on your headphones and get pumped as you enjoy these catchy tunes. Stick to songs with BPMs under 150 for steady running and crank it up for more intense cardio like indoor cycling or sprinting. Careful, if you try to keep up with #15 on an indoor bike, you might fly away. Listen now!

1.    Sola – Luis Fonsi (125 BPM)  

2.    bad guy – Billie Eilish (135 BPM) 

3.    Speechless – Dan + Shay (136 BPM)  

4.    Sucker – Jonas Brothers (138 BPM) 

5.    7 rings – Ariana Grande (140 BPM) 

6.    Clout – Offset ft. Cardi B (140 BPM) 

7.    a lot – 21 Savage ft. J. Cole (146 BPM) 

8.    Panini – Lil Nas X (154 BPM)  

9.    Truth Hurts – Lizzo (158 BPM) 

10.   Hard Place – H.E.R. (160 BPM) 

11.   It All Comes Out in the Wash – Miranda
        Lambert (164 BPM)  

12.   Come Home – Anderson .Paak ft. André
        3000 (165 BPM)  

13.   LA CANCIÓN – J Balvin & Bad
        Bunny (176 BPM) 

14.   Give Yourself a Try – The 1975 (183 BPM) 

15.   boyfriend – Ariana Grande & Social
        House (190 BPM)

For your recovery... 

After an intense sweat-sesh, you might want to listen to this one in order. This will help your heart rate gradually return to normal—and you get to end with T-Swift. 

1.    Hey, Ma – Bon Iver (144 BPM) 
2.    Always Remember Us This Way – Lady 
       Gaga (130 BPM) 
3.    Could’ve Been – H.E.R. ft. Bryson Tiller 
       (103 BPM) 
4.    Harmony Hall – Vampire Weekend (98 BPM) 
5.    Faraway Look – Yola (83 BPM) 
6.    Girl Goin’ Nowhere – Ashley McBryde 
       (82 BPM) 
7.    SPIRIT (From Disney’s “The Lion King”) – 
       Beyonce (81 BPM) 
8.    Some Of It – Eric Church (80 BPM) 
9.    All Your'n – Tyler Childers (78 BPM) 
10.   Look at Me Now – Emily King (77 BPM) 
11.   LOVE AGAIN – Daniel Caesar & Brandy 
       (77 BPM) 
12.   Norman fucking Rockwell – Lana Del Rey 
       (77 BPM) 
13.   Say So – PJ Morton ft. JoJo (75 BPM) 
14.   Roll Some Mo – Lucky Daye (75 BPM) 
15.   Lover – Taylor Swift (60 BPM)


Don't know where to start with your fitness routine? Here's how to work out like your favorite Grammy artists!

4
For your recovery... 

After an intense sweat-sesh, you might want to listen to this one in order. This will help your heart rate gradually return to normal—and you get to end with T-Swift. 

1.    Hey, Ma – Bon Iver (144 BPM) 
2.    Always Remember Us This Way – Lady 
       Gaga (130 BPM) 
3.    Could’ve Been – H.E.R. ft. Bryson Tiller 
       (103 BPM) 
4.    Harmony Hall – Vampire Weekend (98 BPM) 
5.    Faraway Look – Yola (83 BPM) 
6.    Girl Goin’ Nowhere – Ashley McBryde 
       (82 BPM) 
7.    SPIRIT (From Disney’s “The Lion King”) – 
       Beyonce (81 BPM) 
8.    Some Of It – Eric Church (80 BPM) 
9.    All Your'n – Tyler Childers (78 BPM) 
10.   Look at Me Now – Emily King (77 BPM) 
11.   LOVE AGAIN – Daniel Caesar & Brandy 
       (77 BPM) 
12.   Norman fucking Rockwell – Lana Del Rey 
       (77 BPM) 
13.   Say So – PJ Morton ft. JoJo (75 BPM) 
14.   Roll Some Mo – Lucky Daye (75 BPM) 
15.   Lover – Taylor Swift (60 BPM)


Don't know where to start with your fitness routine? Here's how to work out like your favorite Grammy artists!

Sara Lesher About the Author Headshot
Written by
Sara Lesher
Marketing Content Associate
About the author
Spoiled by the San Diego sunshine, Sara’s hobbies include beaching, hiking, concert-going, and brewery-hopping. As MINDBODY’s Marketing Content Associate, she naturally loves reading and writing… so if you have any book recommendations, let her know. And just between us: she’s committed to health and wellness but loves a good taco (shoutout TJ Tacos in Escondido).
dailey method class hanging
Fitness
Published Monday Feb 17, 2020 by The Dailey Method

How to Be Intentional with Your Workout: Tips from The Dailey Method

Fitness
Barre
Cycling

The intentions we set in our daily lives are often methods for healing wounds, whether they’re self-inflicted or have been passed down to us by others. Developing a conscious practice to get rid of negative thoughts or feelings we’re holding onto can help us move in a more positive direction toward letting go, healing, and being present. 

Moving intentionally within our bodies allows us to fully notice how they feel so we can acknowledge and target the right areas. Some days we struggle to work hard enough while others, we push ourselves too hard! We do this both in class and in other areas of our life. It's important to remember to understand our bodies’ rhythms or fatigue while making space for our humanness, feelings, or need to be vulnerable.  

Here are a few simple guidelines for following intentions during your workout:

 

The Dailey Method class stretching

Be intentional about the way you set up each exercise.  

Remember that just like in life, taking a moment to pause and build the appropriate foundation will undoubtedly support you to be 100% successful on your journey. At The Dailey Method, we refer to this kind of mindful exercise as a “meditation in movement” and begin our practice with intentions. During the warmup, instructors encourage students to set an intention for their workout, even if it’s just a focus on breath, and then revisit it during their final resting pose. Often, we associate these goals with our Word of the Month, a specific theme to help guide our practice each month. But there are so many intentions to choose from—moving with your breath, moving with grace, forgiving yourself, shining your light out, the options are limitless, and you can alter them each day depending on where you are right here and right now. 

“Personally, I am so grateful for this process being part of my Dailey practice,” says Jill Dailey, founder of The Dailey Method. “It is a built-in opportunity for me to stay in the present, and when I wander (because of course I do!) a tool to guide my presence back to the here and now.” 

 

The Dailey Method cycling class
Pause when it’s tough. 

When the workout gets challenging or you feel like giving up at any point during class, set an intention to pause and remember the fact that we are all on this same path, doing this exercise together. You have all the tools you need to be successful—even if it means taking a quick rest or resetting your alignment! Don’t compare yourself to others; just focus on yourself and your goals for the workout. Remember why you’re there.  

 

The Dailey Method class with resistance bands

Carry your intentions with you.  

As you leave class, move with deliberation and show up at your next appointment, event, family gathering, or grocery shopping excursion as the greatest version of you. You just rocked your class and brought effort, strength, perseverance, and commitment. Acknowledge that and bring it with you. Don't forget about the intentions you set during class; figure out how you can apply them to other areas of your life! 

Make moving with intention part of your next workout by taking a class at The Dailey Method near you today!  

The Dailey Method Logo
Written by
The Dailey Method
Barre & Cycle Fitness Studio
About the author
The Dailey Method is here to help you achieve a strong, lean, sculpted body through fitness classes that pull from multiple disciplines. They ignite awareness through hands-on training and education, focusing on alignment and strength for a better posture, better movement, and better you.