BODYPUMP 109
Dauer: 56 minuten
Equipment: Stange, Gewichtsscheiben, Step
Instruktoren: Glen Ostergaard, Diana Archer Mills, Reagan Kang, Lunar Lu, Hiroshi Asakawa, Triesca Areisandy Winardi

1. WARMUP
Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post Malone
MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Squat, Lunge
2. SQUATS
Natural performed by Essay Ballot made famous by Imagine Dragons
MOVES: Squat, Pause Squat, Pause Squat Hold, Pulse Bottom Half Squat
3. CHEST
Satisfied performed by Jason Ball made famous by Galantis feat. Max
MOVES: Walking Step Pushup, Chest Press, Pulse Chest Press
4. BACK
The Island Pt. 1 performed by Hay Ceremony made famous by Pendulum
MOVES: Wide Deadlift, Shoulder Roll, Wide Deadrow, Plate Squat Curl Press
5. TRICEPS
I Like It performed by Up & Aside made famous by Cardi B, Bad Bunny & J Balvin
MOVES: Tricep Dip, Pulse Seated Overhead Tricep Plate Extension, Tricep Step Pushup, Pulse Tricep Step Pushup
6. BICEPS
Shadowboxer performed by Crazy Clarity made famous by Good Charlotte
MOVES: Shoulder Roll, Bicep Curl, Slow Mid-Range Pulse Bicep Curl
7. LUNGES
The In Between performed by Tour Loss made famous by Elephante feat. Anjulie
MOVES: Step Plate Front Squat, Bottom Half Step Plate Front Squat, Step Backward-Stepping Lunge, Step Backward-Stepping Pulse Lunge
8. SHOULDERS
Blah Blah Blah performed by Seasonal Hand made famous by Armin van Buuren
MOVES: Standing Rear Deltoid Fly, Standing Rear Deltoid Fly with Rotation, Kneeling Forward Raise, Kneeling Side Raise, Pushup, Pulse Pushup
9. CORE
Complicated performed by Vaulted Game made famous by Mura Masa & NAO
MOVES: Single-Arm Plate Lift, Rotating Plate Side Hover, Pulsing Plate Side Hover
10. COOLDOWN
Deep End performed by Shark Rocker made famous by Daughtry
MOVES: Childs Pose, Seated Hurdler Stretch, Kneeling Hip Flexor, Standing Quadricep Stretch, Standing Chest Stretch, Standing ITB Stretch, Standing Shoulder Stretch