HYBRID WORKOUT Bone Health 01
Duration: 45 minutes
Equipment: Barbell, Weight Plates, Resistance Band, Yoga Mat (optional)

1. WARMUP
BODYPUMP #105
All Stars performed by Penny Arcade made famous by Martin Solveig feat. Alma
MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Tow, Clean & Press, Plate Squat Curl & Press, Plate Front Squat, Backward-stepping Lunge with Overhead Plate Press
2. SQUATS
BODYPUMP #105
Do Or Die performed by Lolita Blues made famous by Blasterjaxx feat. Lara
MOVES: Squat, Bottom Half Squat, Combo
3. BACK
BODYPUMP #105
Stay For It performed by Thursday Fire made famous by RL Grime feat. Miguel
MOVES: Deadlift, Deadrow, Clean & Press, Plate Squat Curl & Press
4. LUNGES
BODYPUMP #105
How Do You Feel Right Now performed by Jade King made famous by Axwell/Ingrosso
MOVES: Backward-stepping Lunge, Plate Squat, Pulse Lunge
5. STANDING STRENGTH 1
CXWORX #30
Rock The World performed by Spring Concord made famous by The Script
MOVES: Alternate Backward-Stepping Lunge with Plate Arc Combo, Resisted Rainbow Combo, Diagonal Push Press
6. STANDING STRENGTH 2
CXWORX #30
BANG performed by The Deleted MySpace Accounts made famous by Travi
MOVES: Horse Stance Lateral Leg Pointer, Horse Stance Leg Kicks, Horse Stance Leg Drops, Horse Stance Micro Circle, Alternate Squat and Kickback, Side Step & Side Leg Lift
7. HIP OPENERS
BODYBLANACE/BODYFLOW #80
Wild Thoughts performed by D.U.L.L made famous by DJ Khaled feat. Rihanna & Bryson Tiller
MOVES: Frog Pose, Wide Knee Childs Pose, Twisted Wide Knee Childs Pose, Camel Pose; Modified Half Lotus Pose Sequence, Lunge With Side Bend, Kneeling Lunge
8. FORWARD BENDS - HAMSTRINGS
BODYBLANACE/BODYFLOW #80
Save Yourself performed by Violet Disco made famous by Birdy
MOVES: Supine Hamstring Stretch, Supine Adductor Stretch, Supine Hamstring Stretch, Standing Forward Fold, Pyramid Pose, Twisted Triangle Pose, Bridge Pose, Extended Butterfly Pose