BODYSTEP 110 Athletic
Duration: 45 minutes
Equipment: exercise step, weight plate
Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Dan Maroun

1. WARMUP
Now And Later performed by Nice One made famous by Sage The Gemini
MOVES: Bounce, March on Top, 1/2 Stomp & Bounce, Lunge, Repeater Knee, Active Calf Stretch
2. STEP ORIENTATION
Fun performed by Silver Fox made famous by Pitbull feat. Chris Brown
MOVES: Down Tap, March Left & Right, Travelling Cha-Cha-Cha, March On Top, Indecision Straddle, Indecision Switch Straddle, Up Tap
3. PEAK 1
Starboy performed by Level Two Smokers made famous by The Weekend
MOVES: Alt Knee Lift, Knee Lift & Bounce Combo, Propulsive Knee Lift, Jumping Jack Combo, Punch Overhead, March On To, Narrow Jump Squat, Plyo Straddle Jump
4. MIXED STRENGTH
Centipede; Jump Around performed by The Sprints; Lego Migrant made famous by Knife Party; KSI feat. Waka Flocka Flame
MOVES: 2-Step Centipede Burpee, 4-Step Centipede Burpee, Alternate Lunge, Weighted Jump, Lunge, Low Leg Abduction With Squat, Plyo Leg Abduction With Squat, Plyo OTT With Squat
5. PEAK 2
This Ain’t A Scene It’s An Arms Race performed by The Boy King made famous by Fall Out Boy
MOVES: Step Down Knee Lift, Jog Across, Propulsive ATT, Reach Up, L-Step, Split Shuffle, Pushups, Jump Feet In/Out
6. CONDITIONING 1
Samsara performed by Liquid Chalk made famous by Tungevaag & Raaban feat. Emilia
MOVES: 3-Squat Combo, Hold Knee Lift, Balance, Repeater Knee
AC. ATHLETIC CIRCUIT
Touch; Centipede; Samsara performed by M.F.Y; The Sprints; Liquid Chalk made famous by Little Mix; Knife Party; Tungevaag & Raaban feat. Emilia
MOVES: Freeze Tap, Freeze Tap, Single Squat, Speed Tap, Touch Squat Jump Combo, Centipede Crawl Combo, Speed Straddle, Squat Press
7. CONDITIONING 2
Don’t Leave performed by Natural Roots made famous by Snakehips feat. MØ
MOVES: Weighted Front Raise Combo, Weighted Side Raise Combo, Weighted Single Leg Extension, Weighted Double Leg Extension
8. COOLDOWN
Cold performed by The Mystery Of The Missing Pair made famous by Maroon 5
MOVES: Quad Stretch, Chest Stretch, Hip & Glute Stretch, Soleus Stretch, ITB Stretch, Hamstring Stretch, Adductor Stretch