Duration: 30 min
Equipment: none required
Presenter team: Bas Hollander, Marcus Benson, Petter Ehrnvall, Ben Main, Erin Maw
1. ACCELERATED WARMUP
Recording of Radio by World West. Licensed courtesy of 2015 Les Mills Music Licensing Ltd.
MOVES: Run OTS, High Knee Run OTS, Squat Burpee, Pushup, Backward-Stepping Lunge, Jump Lunge, Lateral Shuffle with Touch Down.
2a. PYRAMID 1 & 2
Recording of Here Comes Everything by D-Con. Licensed courtesy of Black Lotus Records 2016
MOVES: Sprint 4/4, Tap, Surfer Burpee, 180° Turning Squat Jump with Touch Down, Jump Lunge, Squat Burpee with Wide Knee Tuck, Long Jump Forward, Sprint Back.
2b.
Recording of Let It Go by The Albert Domain. Licensed courtesy of 2015 Les Mills Music Licensing Ltd.
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2c.
Recording of Step In To The Night by EL. Licensed courtesy of Black Lotus Records 2016
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3. COACH CALLS
Recording of Lobos by GBH1. Licensed courtesy of Black Lotus Records 2016
MOVES: Lateral Shuffle, Tap Floor,
Frog Jump, Squat Jack with Hands Over Head,
Switch Climber.
4a. DOUBLE SUPER SETS
Recording of Hyperobjectivity by Saint Decay. Licensed courtesy of Black Lotus Records 2016
MOVES: High Knee Run, Tuck Jump, Donkey Kick Pushup, Side Step with Block Jump, Power Thruster Burpee.
4b.
Recording of Perishable by Smitty. Licensed courtesy of Black Lotus Records 2016
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5. 90 SECOND CHALLENGE
Recording of Gold Shimmer by Manuela Kong. Licensed courtesy of Black Lotus Records 2016
MOVES: Air Jack, Skater.
6. CORE
Recording of GTP by Subwave. Licensed courtesy of Black Lotus Records 2016
MOVES: Plank with Arm Extension, Plank with Arm and Leg Extension, Crunch with Arm and Leg Extension, Plank with Arm and Leg Extension.
7. OUTRO
Recording of Yes Yes Y'all by Shutters. Licensed courtesy of Black Lotus Records 2016
Cooldown.
BODYCOMBAT 78
Duration: 54 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Marlon Woods, Erin Maw
1A. UPPER BODY WARMUP
Savage Mode performed by Saga Of Proto made famous by Kazzanova feat. Marvelus Fame
MOVES: Combat Stance, Jab, Jab Cross Jab, Pulse, Uppercut, ...
BODYFLOW 72 Strength
Duration: 27 minutes
Equipment: yoga mat (optional).
Presenter team: Dr Jackie Mills, Diana Archer Mills.
1. SUN SALUTATIONS
Omen; Deliver Me performed by The Dominion Blue; The Collector Rush made famous by Disclosure feat. Sam Smith; Sarah Brightman
MOVES: Side Bend...
BODYCOMBAT 64
Duration: 55 minutes
Equipment: none required
Presenter Team: Dan Cohen, Rachael Newsham
1A. UPPER BODY WARMUP
Freaks performed by Dynasty Page made famous by Timmy Trumpet & Savage
MOVES: Shoot, Uppercut, Jab, Cross, Hook
1B. LOWER BODY WARMUP
Can't You See performed by D...
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