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BODYPUMP

BODYPUMP #109 30 min

35m
58 comments

BODYPUMP 109
Duration: 36 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenting Team: Glen Ostergaard, Reagan Kang, Diana Archer Mills

1. WARMUP
Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post Malone
MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Squat, Lunge
2. SQUATS
Natural performed by Essay Ballot made famous by Imagine Dragons
MOVES: Squat, Pause Squat, Pause Squat Hold, Pulse Bottom Half Squat
3. CHEST
Satisfied performed by Jason Ball made famous by Galantis feat. Max
MOVES: Walking Bench Pushup, Chest Press, Pulse Chest Press
4. BACK
The Island Pt. 1 performed by Hay Ceremony made famous by Pendulum
MOVES: Wide Deadlift, Shoulder Roll, Wide Deadrow, Plate Squat Curl Press
5. TRICEPS / BICEPS
The Middle performed by Distant That made famous by Grey, Zedd, Marren Morris
MOVES: Standing Overhead Tricep Plate Extension, Tricep Pushup, Walking Plank, Tricep Plyo Pushup, Kneeling Mid-Range Pulse Bicep Plate Curl, Kneeling Bicep Plate Curl
6. COOLDOWN
Deep End performed by Shark Rocker made famous by Daughtry
MOVES: Childs Pose, Seated Hurdler Stretch, Kneeling Hip Flexor, Standing Quadricep Stretch, Standing Chest Stretch, Standing ITB Stretch, Standing Shoulder Stretch

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    BODYPUMP #109
    Duración: 27 min
    Material: Barra, Discos, Step Ajustable
    Instructores: Glen Ostergaard, Diana Archer Mills, Reagan Kang, Lunar Lu, Hiroshi Asakawa, Triesca Areisandy Winardi

    1. WARMUP
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  • BODYPUMP #109 Arms
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    BODYPUMP #109 Arms

    BODYPUMP #109 Arms

    BODYPUMP 109 Arms
    Duration: 13 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenting Team: Glen Ostergaard, Triesca Areisandy Winardi, Reagan Kang

    1. TRICEPS / BICEPS
    The Middle performed by Distant That made famous by Grey, Zedd, Marren Morris
    MOVES: Standing Overhead Tricep Plate Ex...

  • BODYPUMP #109 Lower Body Short
    14:15
    BODYPUMP #109 Lower Body Short

    BODYPUMP #109 Lower Body Short

    BODYPUMP 109 Lower Body Short
    Duration: 15 minutes
    Equipment: Barbell, Weight Plates
    Presenting Team: Glen Ostergaard, Triesca Areisandy Winardi

    1. SQUATS
    Natural performed by Essay Ballot made famous by Imagine Dragons
    MOVES: Squat, Pause Squat, Pause Squat Hold, Pulse Bottom Half Squat
    2. LUNG...

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