BODYPUMP 103 45 min Audio
Duration: 46 minutes
Equipment: barbell, weight plates, bench.
Coaches: Kylie Gates, Ben Main
1. WARMUP
Places performed by Purple Glory made famous by Martin Solveig feat. Ina Wroldsen
MOVES: Deadlift, Deadrow, Triple Deadrow, Wide Deadrow, Triple Wide Deadrow, Standing Upright Row, Clean & Press, Squat, Bottom Half Squat, Side Raise, Rotator Raise, Plates Lunge, Low Plate Squat
2. SQUATS
Here Comes The Sun performed by Ninth Pine made famous by Will K feat. Sean Declase
MOVES: Squat, Bottom Half Squat, Pulse Squat
3. CHEST
Believer performed by Budapest Priest made famous by Imagine Dragons
MOVES: Chest Press, Pulse Chest Press, Plate Press Pull-over, Bench Pushup, Bench Pulse Pushup
4. BACK
I Need You performed by SYNDROME made famous by Armin Van Buuren feat. Olaf Blackwood
MOVES: Wide Deadlift, Wide Deadrow, Clean & Press, Plate Front Squat, Plate Squat Press
5. TRICEPS/BICEPS
Ritual; Fracture performed by Nature vs. Adam; Foxy Moron made famous by Marshmello feat. Wrabel; SLUMBERJACK feat. Vera Blue
MOVES: Overhead Tricep Extension, Bottom Half Tricep Extension, Pulse Overhead Tricep Extension, Bicep Curl, Mid-range Pulse, Tricep Dip, Pulse Tricep Dip, Tricep Pushup, Pulse Tricep Pushup
6. LUNGES/SHOULDERS
Heaven performed by Gin & Sonic made famous by Dash Berlin feat. Do
MOVES: Reverse Fly, Shoulder Roll, Lunge with side Raise, Alternating Back Step Lunge, Double Side Rotator Raise, Shoulder Press
7. CORE
I Love You performed by Rumi Smile made famous by Axwell/\ngrosso feat.Kid Ink
MOVES: Plate Crunch, Plate Lift with Oblique Twist, Pulse Plate Lift
8. COOLDOWN
1 Night performed by RawTones made famous by Mura Masa feat. Charlie XCX
BODYPUMP 102 Arm Focus Audio
Duration: 16 minutes
Equipment: barbell, weight plates
Coach: Ben Main
1. WARMUP
Used To Have It All performed by Susan Tea made famous by Fais & Afrojack
MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Squat, Plate Front Squat, Alternati...
CXWORX 03 Short Audio
Duration: 12 minutes
Coach: Kylie Gates
1. WARMUP
You And Me performed by Dynamic Stories made famous by Skrux
2. CORE STRENGTH 1
Drop It Like Its Hot performed by Cold Panda made famous by Snoop Dogg feat. Pharrell
CXWORX 02 Beginner Audio
Duration: 21 minutes
Coach: Dan Cohen
1. WARMUP
The Middle performed by Baked Newton made famous by Zedd, Maren Morris & Grey
2. CORE STRENGTH 1
We Want Your Soul performed by Silver Is Here made famous by Dada Life
3. CORE STRENGTH 2
No Excuses performed by Hol...
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