Another theme mix: all of the artists are women. Normally I avoid the word “girl” for anyone over 14, but “woman power” doesn’t have quite the same ring to it. This is a short mix meant for a lunch-time class.

Get the Party Started – P!nk (3:12): Warmup.

Shut Up and Drive – Rihanna (3:32): Rihanna’s everywhere this year. Blast out of the gate by increasing your cadence by 20% for 60 seconds, then follow it with a 30 second sprint and another 45-60 second sprint at the end.

I Don’t Need A Man – The Pussycat Dolls (3:39): An easy climb with tension at 4/10 but increase it every 30 seconds while maintaining the pace.

Black Horse and the Cherry Tree – KT Tunstall (2:52): Try some lifts, 8/4/2 counts, switching after each chorus.

Seven Day Fool – Jully Black (3:25): Steady climb.

Everytime We Touch – Cascada (3:20): All of Cascada’s songs sound the same, and they’re all good for sprinting. This song’s got two sprints (one at each chorus), both 60 seconds long. To really push it, do them as standing sprints.

Finally – Ce Ce Peniston (2:50): Another climb, this time with a slight lean toward the downstroking leg.

A Change Would Do You Good – Sheryl Crow (3:51): Lead/Single leg drill, switching every 30 seconds (6x) and increasing tension after each set. You’ll finish a few seconds into the next song.

Ice Cream – Sara McLachlan (3:03): Finish the single leg drill and start your cool down and stretch.

Thank You – Dido (3:38 ): An extra cool down song to finish stretching.