BODYPUMP #111
Dauer: 55 minuten
Equipment: Stange, Gewichtsscheiben, Step
Instruktoren: Glen Ostergaard, Reagan Kang, Diana Archer Mills, Marlon Woods, Lunar Lu

1. WARM UP
Speechless performed by House Of Love made famous by Robin Schulz feat. Erika Sirola
Moves: Deadlift, Deadrow, Shoulder Roll, Upright Row, Clean & Press, Squat, Lunge
2. SQUATS
Chase The Sun performed by Path To Eternity made famous by Hardwell & Dannic feat. Keli- Leigh
Moves: Mid-Stance Squat, Wide-Stance Squat, Plate Front Squat, Plate Front Squat with Calf Raise, Pulse Squat, Front Squat
3. CHEST
Youngblood performed by Commute Of Watch made famous by 5 Seconds of Summer
Moves: Chest Fly, Narrow Plate Press, Wide Plate Press, Chest Press, Pulse Chest Press, Bench Pushup, Walking Bench Pushup, Plyo Bench Pushup
4. BACK
Reserve performed by Jump Up made famous by Egzod feat. Leo The Kind
Moves: Shoulder Roll, Deadrow, Low Pull, High Pull, Clean & Press, Deadlift, Double Deadrow, Low Pull, High Pull, Clean & Press
5. TRICEPS
High Hopes performed by Light Miss made famous by Panic! At The Disco
Moves: Standing Overhead Tricep Extension, Tricep Dip, Bench Top, Pulse Tricep Dip, Bench Tricep Kickback, Kneeling Overhead Tricep Extension, Pulse Kneeling Overhead Tricep Extension
6. BICEPS
Walk Me Home performed by Hello Friend made famous by P!nk
Moves: Bicep Curl with Hold, Plate Curl, Bicep Row, Bicep Plate Row, Bicep Plate Curl, Slow Mid-Range Pulse
7. LUNGES
Face My Fears performed by Upside Below made famous by Hikaru Utada & Skrillex
Moves: Bench Front Squat, Bench Plate Front Squat, Bench Backward-Stepping Lunge, Bench Plate Front Squat, Bench Side Squat, Backward-Stepping Lunge
8. SHOULDERS
Focus performed by Lead Me made famous by Deorro feat. Lena Leon
Moves: Standing Plate Forward Raise, Shoulder Roll, Standing Plate Forward Raise, Standing Side Raise, Standing Mac Raise, Standing Upright Row, Standing Overhead Shoulder Press, Standing Rear Deltoid Raise
9. CORE
FOOLISH performed by Go Wild made famous by Meghan Trainor
Moves: C-Crunch, Pulse C-Crunch, Pulse Plate Crunch, Hip Bridge, Shoot Out, Pulse Plate Lift
10. COOLDOWN
Imagine performed by Heat Map made famous by Ariana Grande
Moves: Kneeling Hip Flexor, Kneeling Hip Flexor with Twist, Kneeling Hamstring Stretch, Standing Quadricep Stretch, Standing ITB Stretch, Standing Shoulder Stretch, Standing Upper Back Stretch, Standing Front Deltoid Stretch, Standing Chest Stretch