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
THE TRIP 06
Duration: 43 Mins
Equipment required: Stationary Bike
Presenters: Josh Berrier
1. SAN FRANCISCO
Who Are You performed by The Travellers made famous by The Who
2. REDWOODS
Flowers performed by Seven Sages made famous by Leon Bridges
3. RABBIT HOLE 1
Emergence performed by Qu...
BODYFLOW 76 Strength
Duration: 41 minutes
Equipment: yoga mat (optional)
Presenter team: Dr Jackie Mills, Diana Archer Mills, Kylie Gates, Corey Baird, Laura Birchenough
1. SUN SALUTATIONS
Desert; Too Good performed by Sundance On The Inside; Slowly On The Rocks made famous by Paces feat. ...
LES MILLS SPRINT 11
Duration: 30 min
Equipment: exercise bike.
Presenter team: Glen Ostergaard, Bas Hollander, Marcus Benson-Day
1. ACCELERATED WARMUP
Les Mills recording of Questions
Originally recorded by High Contrast feat. Boy Matthews.
2. POWER - SHORT
Les Mills recording of Fad...
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