BODYSTEP 110
Duration: 55 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 WARMUP
Stay performed by Snap, Crackle & Pop made famous by Zedd & Alessia Cara
MOVES: Up Tap, Basic Step, Repeater Knee, Triple Pulse Squat, Alternat Squat Combo
3. 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
4. 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
5. 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
6. 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
7. CONDITIONING 1
Samsara performed by Liquid Chalk made famous by Tungevaag & Raaban feat. Emilia
MOVES: 3-Squat Combo, Hold Knee Lift, Balance, Repeater Knee
8. PARTY STEP
Touch performed by M.F.Y made famous by Little Mix
MOVES: Down Tap & Basic Step Combo, Cha-Cha-Cha Tap, Propulsive Hamstring Curl, Basic Step, March On Top, Wide Freeze Tap Combo, Pivot Turn Combo
9. SPEED STEP
Options performed by made famous by Seagull See Null
MOVES: Jog OTS, Freeze Knee Lift, Jog On Top, Speed T-Straddle
10. PEAK 3
Believer performed by made famous by Sin Amin
MOVES: Tap Down, Propulsive Tap Down, Repeater Combo, Propulsive OTT, Alternate Straddle, Side Vault Combo
11. 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
12. 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