BODYPUMP 109
Dauer: 42 minuten
Equipment: Stange, Gewichtsscheiben, Step
Instruktoren: Glen Ostergaard, Reagan Kang, Diana Archer Mills, Triesca Areisandy Winardi

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 Step 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. LUNGES / SHOULDERS
Gold performed by Pole Reverse made famous by Excision & Illenium feat. Shallows
MOVES: Lunge, Backward-Stepping Lunge with Plate Curl and Overhead Shoulder Plate Press, Pulse Lunges, Drop Squat Press with Plate
7. 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