BODYPUMP #109
Duración: 42 min
Material: Barra, Discos, Step Ajustable
Instructores: Glen Ostergaard, Diana Archer Mills, Reagan Kang, Lunar Lu, Hiroshi Asakawa, Triesca Areisandy Winardi
1. WARMUP
Jackie Chan interpretada por Nightly Vertical que popularizó Tiesto & Dzeko feat. Preme & Post Malone
Movimientos (de ejercicio): Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Squat, Lunge
2. SQUATS
Natural interpretada por Essay Ballot que popularizó Imagine Dragons
Movimientos (de ejercicio): Squat, Pause Squat, Pause Squat Hold, Pulse Bottom Half Squat
3. CHEST
Satisfied interpretada por Jason Ball que popularizó Galantis feat. Max
Movimientos (de ejercicio): Walking Bench Pushup, Chest Press, Pulse Chest Press
4. BACK
The Island Pt. 1 interpretada por Hay Ceremony que popularizó Pendulum
Movimientos (de ejercicio): Wide Deadlift, Shoulder Roll, Wide Deadrow, Plate Squat Curl Press
5. TRICEPS / BICEPS
The Middle interpretada por Distant That que popularizó Grey, Zedd, Marren Morris
Movimientos (de ejercicio): 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 interpretada por Pole Reverse que popularizó Excision & Illenium feat. Shallows
Movimientos (de ejercicio): Lunge, Backward-Stepping Lunge with Plate Curl and Overhead Shoulder Plate Press, Pulse Lunges, Drop Squat Press with Plate
7. COOLDOWN
Deep End interpretada por Shark Rocker que popularizó Daughtry
Movimientos (de ejercicio): Childs Pose, Seated Hurdler Stretch, Kneeling Hip Flexor, Standing Quadricep Stretch, Standing Chest Stretch, Standing ITB Stretch, Standing Shoulder Stretch
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