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The Sandyliz Total Workout Playlist

Sandyliz works out six days a week. She dances in her office. She's a nutrition star. But she wasn't always this way. Since April, she's transformed her life. And part of the credit goes to this playlist. It takes her through a full 60 minutes at the gym, from warm-up to cool-down, with cardio and weights in between. Pop this in your ears, and you just might develop a Sandyliz-style gym habit. Her full liner notes after the jump.

This is my long workout playlist. The one I use when I have an hour for the gym. For outside running of a shorter nature, omit Free Weights section, and you should be on your way home during Weezer's song Beverly Hills.  

Warm Up:

• "Wig In A Box," The Polyphonic Spree. This song is the way to get out of your head, out of your day, and into your body. Start it when you leave the locker room, and jump on the elliptical. I like this cover of Hedwig and the Angry Inch better for workouts because it has an epic and full sound, but either version will get you excited. By the end, you'll feel like you're starring in a musical dance number.
• "You're Pretty Good Looking," White Stripes. Still on the elliptical, a regular rhythm to make the most of your warmup.

Abs & Stretching:

• "Such Great Heights," Postal Service. When you hear the opening of this song, start heading over to the stretch area. Time to do your bicycle crunches, leg lifts, and pushups.
• "The Moneymaker," Rilo Kiley. Because we're all working our moneymakers. Stretch it out to this song.

Free weights:

• "Nicotine & Gravy," Beck. Time for some sexy weights. I dare you not to dance during this song. Wait, on second thought, dance in your head. Don't want to hurt yourself during curls.
• "Smoke Detector," Rilo Kiley
• "Hollywood Freaks," Beck
  -That's right, embrace your inner freak.
• "Smile Like you Mean It," The Killers. When this comes on, it's time to stake out your treadmill (or stairmill). Smile at all the other gym rats while you get water, then sneak the best spot.

Cardio:

• "Conquest," White Stripes. Whether you're the hunter or the prey, you will be running to this song.
• "Lunatic to Love," Presidents of the USA. Ever worked out to the Presidents of the United States? Well, you should.
• "Bandages," Hot Hot Heat. Have you also noticed that most of my music is unhappy love songs? Weird.
• "Seven Nation Army," White Stripes. Last song of cardio, push yourself!

Cool Down & Stretch:

• "When I'm 64," Beatles. Pleasant way to cool down and think about your post run stretch.
• "Reach for the Sun," The Polyphonic Spree. No, literally. Reach, pull, stretch.
• "Beverly Hills," Weezer. I can't explain what it is about this song that is the perfect workout end for me. It just is. It makes me feel like everything is wrapped up in a neat package, and I can go on with my day triumphantly.