BODYPUMP 113
Duration: 53 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Emma Vandenbergh, Glen Ostergaard, Jako Michael Misic, Lula Slaughter, Marlon Woods, Reagan Kang

1. WARM-UP
When In Rome performed by Real Haven made famous by Gattuso & Damon Sharpe
Moves: Deadlift, Deadrow, Triple Deadrow, Upright Row, High Pull, Clean & Press, Squat Mid Stance, Squat Wide Stance, Lunge
2. SQUATS
It's Gonna Be Alright performed by Quizmu Cue made famous by Jon Lemmon
Moves: Squat Mid Stance, Squat, Squat with Calf Raise, Plate Front Squat, Plate Front Squat with Calf Raise, Overhead Plate Press
3. CHEST
Hope For The Underrated Youth performed by Hot Pot made famous by YUNGBLUD
Moves: Chest Press, Chest Fly
4. BACK
Don't Kill My High performed by Terra New made famous by Lost Kings feat. Wiz Khalifa & Social House
Moves: Shoulder Roll, Deadlift, High Pull, Clean & Press, Deadrow, Double Deadrow, Wide Deadrow
5. TRICEPS
Post Malone performed by Balloon Shine made famous by Sam Feldt feat. RANI
Moves: Bench Tricep Pushup, Mountain Climber, Kneeling Overhead Tricep Extension, Tricep Dip
6. BICEPS
Better As One performed by Gypsy Rain made famous by The Heavy
Moves: Bicep Curl, Bicep Row, Mid-Range Pulse, Hold
7. LUNGES
When The Lights Go Down performed by Coat Of Darl made famous by DJ Snake
Moves: Bench Plate Front Squat, Bench Backward-Stepping Lunge, Bench Backward-Step Tap with Single-Arm Plate Row, Overhead Plate Press, Hold
8. SHOULDERS
It Goes Like performed by Westward Queens made famous by Afrojack
Moves: Standing Side Raise, Standing Plate Forward Raise, Standing Rear Deltoid Fly, Standing Side Rotator Raise, Pushup, Mountain Climber
9. CORE
Mad Love performed by Proud Vixen made famous by Mabel
Moves: C-Crunch, Shoot Out, Slow Hover Tap, Spider Pushup
10. COOLDOWN
The Greatest performed by Fresh Diamond made famous by SIX60
Moves: Kneeling Hip Flexor Stretch, Kneeling Hamstring Stretch, Standing Quadricep Stretch, Standing Chest Stretch, Standing Upper Back Stretch, Shoulder Roll