LES MILLS GRIT #31 Cardio
Duration: 30 minutes
Equipment: None required
Presenters: Bas Hollander, Kayla Atkins-Gordine, Erin Maw
1. WARM-UP
Sunrise performed by Lime Cover made famous by Childish Gambino
Moves: Run OTS, Twist, Knee Lift, Squat Jack, High Knee Run, Ladder Run, Squat Burpee
2. AMRAP
Ah, You Do It Right performed by Quantic
Call Sign performed by Miles Gray made famous by Miles Gray
Man Like That performed by Ice Storm made famous by Gin Wigmore
Moves: Air Jack, Donkey Kick, Burpee Jump
3. SUPERSETS
Basha performed by Ochine
Mo' Swagger performed by Fountaiin
Soepel performed by Tokyo Haze
Moves: Squat Jump, Power Burpee, Pushup, Power Knee, Mountain Climber, Jumping Switch Climber, Power Lunge, Twist
4. LADDER
Fleet Foot performed by Light Leaf made famous by Black Pistol Fire
Moves: Broad Jump, Tuck Jump, Ladder Run, 180° Turn, Switch Climber, Mountain Climber, Power Burpee
5. DROP SET
Mo' Swagger performed by Fountaiin
Moves: Bear Crawl, Bronco, Squat Jump, Sprint OTS
6. COACH CALLS
Get Slow performed by DeeDee
Moves: 4-Point Plank, Extension Hold On Back
7. OUTRO
Yeah Dats Me performed by Little Clouds made famous by Big K.R.I.T.
BODYFLOW 86 Flexibility
Duration: 36 minutes
Equipment: Yoga Mat
Presenters: Anthony Deyn, Bram Prima Halim, Kylie Gates
1. TAI CHI WARM UP
Passionfruit performed by Lay Aside made famous by Drake
Moves: Wide Wu Chi, Tai Chi Breath with Push And Pull Arms, Weight Shift With Press Palms
2. SUN ...
BODYCOMBAT 61
Duration: 59 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Eduardo Kill
1A. UPPER BODY WARMUP
Wrecking Ball performed by Blackened Light made famous by Pop Pistols
MOVES: Uppercut, Jab, Scissor, Hook, Capoeira
1B. LOWER BODY WARMUP
Beautiful Mons...
(formerly called CXWORX)
Duration: 16 minutes
Equipment: Weight Plate (optional)
Presenters: Dan Cohen, Corey Baird, Diana Archer Mills
1. WARMUP
Letting Go performed by Wave Dance made famous by Sean Kingston feat. Nicki Minaj
MOVES: Double Leg Lift; Double Leg Lift with Extension; C-Crunch Co...
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