*Strobe lighting, flashing and rapid imagery changes may be used. Do not participate if prone to seizures*
Duration: 55 minutes
Equipment: Barbell, Weights, Bench
Presenters: Glen Ostergaard, Magda Laou, Bronté Terrell, Ben Main, Casey Lockwood, Lula Slaughter, Leona Petch, Ricky Long, Lukáš Beránek, Marc Tietze, Patrick Müller, Thiemo Schultens, Nanami Aiko, Soushi Ota, Cristina Pattuglia, Francesca Boffa, Luigi Scialò, Kadar Bosmans, Jessica McDonald, Robin Yu, Shaun McKenna, Liron Aharon, Tal Aharon, Jonathan Gendler
1. WARM-UP
Drive Away performed by One More Moon made famous by Krewella
Moves: Deadlift, Deadrow, Upright Row, Clean & Press, Squat, Plate Front Squat, Alternate Backward-Stepping Lunge, Pushup, Childs Pose
2. SQUATS
We've Got Us performed by Mecco
Moves: Squat, Squat Combination, Bottom-Half Squat
3. CHEST
Lonely Boy performed by Neon Nanny made famous by The Black Keys
Moves: Wide Chest Press, Wide Chest Press Combination
4. BACK
Won't Make A Sound performed by ARMNHMR & NURKO feat. Micah Martin
Moves: Deadlift, Deadrow, Triple Deadrow, Clean & Press, Narrow/Wide Plate Row Combination
5. TRICEPS
2 Be Loved (Am I Ready) performed by Dancing Dolls made famous by Lizzo
Moves: Standing Overhead Tricep Extension, Kneeling Tricep Kickback, Tricep Pushup Combination
6. BICEPS
Fancy performed by ill bebop made famous by Iggy Azalea feat. Charli XCX
Moves: Standing Bicep Curl, Preacher Curl, Mid-Range Pulse
7. LUNGES
Voodoo performed by Greenbeard made famous by Badshah & J Balvin
Moves: Lunge, Backward-Stepping Lunge, Triple Pulse Backward-Stepping Lunge
8. SHOULDERS
Hunnid performed by Chino Casino
Moves: Side Raise, Y Raise, Standing Upright Row, Standing Overhead Shoulder Press, Push Press
9. CORE
Now Is When I Need You performed by Goldfield
Moves: Double-Leg Extension, Alternate Single-Leg Extension with Hand Press, Hip Bridge, Cross Crawl, Hover, Rotating Hover
10. COOLDOWN
LOL performed by Holly Pip made famous by Mabel
Moves: Childs Pose, Cat/Pose Pose, 90/90 Seated Glute Stretch Pose, Hip Flexor Stretch, Side Bend, Quad Stretch, Shoulder Stretch