Duration: 44 minutes
Equipment: Weight Plates, Barbell, Resistance Band, Yoga Mat
Presenters: Diana Archer Mills, Reagan Kang, Klavdijia Likar, Kristin Donnelly, René Vogel, Erin Maw, Corey Baird, Kylie Gates
1. WARMUP
BODYPUMP #103
Places performed by Purple Glory made famous by Martin Solveig feat. Ina Wroldsen
Moves: Squat, Clean & Press, Deadlift, Deadrow, Triple Deadrow, Wide Deadrow, Triple Wide Deadrow, Standing Upright Row, Bottom Half Squat, Side Raise, Rotator Raise, Plates Lunge, Low Plate Squat
2. SQUATS
BODYPUMP #103
Here Comes The Sun performed by Ninth Pine made famous by Will K feat. Sean Declase
Moves: Squat, Bottom Half Squat, Pulse Squat
3. BACK
BODYPUMP #103
I Need You performed by SYNDROME made famous by Armin Van Buuren feat. Olaf Blackwood
Moves: Clean & Press, Wide Deadrow, Wide Deadlift, Plate Front Squat, Plate Squat Press
4. LUNGES
BODYPUMP #103
ILYSM performed by Sugarpine made famous by Steve Aoki & Autoerotique
Moves: Lunge, Low Plate Squat, Pulse Squat, Plate Lunge, Pulse Plate Lunge
5. STANDING STRENGTH 1
LES MILLS CORE #32
Came Here For Love performed by Bright And The Girls made famous by Sigala feat. Ella Eyre
Moves: Resisted Rainbow, Single Band Stepping Woodchop, Plate Squat & Press
6. STANDING STRENGTH 2
LES MILLS CORE #32
Impacto performed by The Resume Revolution made famous by Daddy Yankee & Fergie
Moves: Hip Bridge Pulse, Leg Scoop, Leg Circle, Double Pulse Squat & Kickback
7. HIP OPENERS
BODYBALANCE/BODYFLOW #81
Don't Give It Up performed by The Benchmarks made famous by Six60
Moves: Swan Pose, Quad Stretch, Modified Half Lotus Pose, Extended Modified Half Lotus Pose, Twisted Modified Half Lotus Pose, Extended Swan Pose, Hip Stretch
8. FORWARD BENDS - HAMSTRINGS
BODYBALANCE/BODYFLOW #81
Wings performed by Cityscape made famous by Birdy
Moves: Weight Shift With Heel Release, 3-Legged Dog, Pyramid Pose, Standing Split Pose, Flat Back Extend, Tai Chi Press Palms Down, Figure 8 Arms, Wide-Legged Forward Fold
Duration: 28 minutes
Equipment: Step/Bench, Weight Plate
Presenters: Bas Hollander, Ben Main, Reagan Kang, Erin Maw
1. WARMUP
Up On Your Feet performed by Robyn Wood made famous by Robyn Wood
Moves: Double Squat Pulse & Jump Combo, Squat Burpee, High Knee Run, Squat Burpee Jump, Pushup
2. C...
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, B...
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...
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