BODYSTEP 103
Duration: 57 minutes
Equipment: exercise step, weight plate
Presenter team: Mark Nu’u, Lisa Osborne, Robert van Dieën, Tor Andersen, Vanessa Labort

1. WARMUP
Safe & Sound performed by The Revolving Habitat made famous by Capitol Cities
MOVES: Touch Down Squat, March On Top, Basic & Bounce, Bounce, Lunge Sequence, T-Straddle & Bounce Combo, Repeater Knee Lift, Active Calf Stretch
2. STEP WARMUP
Clothes Off performed by Comic Blue made famous by Gym Class Heroes
MOVES: Hip Extension, Basic Step, Basic Step & Hip Extension Combo, T-Straddle & Hip Extension Combo, Up Tap
3. STEP ORIENTATION
Come & Get It performed by Roasted Rhapsody made famous by John Newman
MOVES: Knee & March, Travelling Knee & March Combo, Travelling Knee & Bounce Combo, Travelling Knee Lift F&B, Repeater Knee Lift, Repeater Ricochet
4. PEAK 1
Crazy performed by The Black Dog made famous by Ricki Lee
MOVES: Crazy Combo, Repeater Knee Lift, Repeater Speed Tap
5. MIXED STRENGTH
Ah Yeah So What performed by Mo & Move Love Glove made famous by Will Sparks
MOVES: Tap Down, Drop Squat, Drop & Swing, Squat Pulse, Double Squat Combo, Single Squat Combo, Repeater Knee Lift
6. PEAK 2
Immortals performed by Coast Highlight made famous by Fall Out Boy
MOVES: Jog Across, Power Att & 6X Jog Across Combo, Att, March Across, T-Step, March On Top, Wide March On Top, Jump Squat Combo, Pushup
7. STEP RECOVERY
Trouble performed by The Returning Image made famous by Neon Jungle
MOVES: Triple Squat Combo, Triple Squat Combo With Weight Press F, Triple Squat Combo With Weight Press Down Then Up, Tip & Lift Combo, Tip & Lift Combo With Weight
8. PARTY STEP
White Lines performed by Strung High Calling made famous by Six 60
MOVES: Up Tap & March Around, Propulsive Curl & March Around Combo, Propulsive Curl & Chassé Around Combo, Chassé, Propulsive Hip Extension & March Around Combo, Propulsive Hip Extension & Chassé Around Combo, March On Top, Indecision Tap Combo
9. SPEED STEP
Bad Girls performed by Edge Of Uproar made famous by MKTO
MOVES: Slow Ott, Speed Ott With Freeze Knee, 4X Straddle Jog, Single Straddle, Straddle Jog & Ott Combo, Straddle Jog & Ott Combo With Hot & Attitude Snap Arms
10. PEAK 3
Powerful performed by Thrifty Singer made famous by Major Lazer
MOVES: 6X Propulsive Down Tap Combo, Down Tap, Straddle, Straddle Down Jump Up, Weighted Straddle Jump
11. RECOVERY / CONDITIONING
Golden performed by Downtown Gear made famous by Travie McCoy
MOVES: 3 Stage Back-Stepping Lunge, 3 Stage Back-Stepping Lunge With Weight, Squat With Press Overhead, Core Arm Combo, Extension Combo
12. COOLDOWN / STRETCH
Locked Away performed by Eighth Engine made famous by R.City feat. Adam Levine
MOVES: Stretches