BODYPUMP 106
Duration: 57 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Glen Ostergaard, Kylie Gates, Glen Ostergaard, Desmond Helu, Diana Archer Mills, Jako Michael Misic, Marlon Woods
1. WARMUP
Still The One performed by Bivouac Arrangement made famous by Hardwell & Kill The Buzz feat. Max Collins
MOVES: Shoulder Roll, Deadrow, Triple Wide Deadrow, Deadlift, Upright Row, Clean & Press, Squat, Triple Pulse Squat, Plate Front Squat, Plate Curl Squat Press, Alt Backward-Stepping Lunge, Alt Backward-Stepping Lunge With O/H Plate Press, Plate Front Squat
2. SQUATS
I Am Here performed by Summer Of Love made famous by P!nk
MOVES: Squat, Triple Pulse Squat, Stagger Squat
3. CHEST
Little Thing Gone Wild performed by Wildcat Wonder made famous by Black Rebel Motorcycle Club
MOVES: Chest Press, Bottom Half, Chest Fly, Bench Pushup
4. BACK
Say Less performed by Don't Kill My Vibe made famous by Dillon Francis feat. G-Eazy
MOVES: Deadlift, Deadrow, Clean & Press, Single-Arm Plate Row, Power Press, Kneeling Single-Arm Plate Row
5. TRICEPS
Tell Me You Love Me performed by Colorado Boulevard made famous by Galantis & Throttle
MOVES: Standing Overhead Tricep Extension, Tricep Pushup / Seated Over Head Tricep Extension, Seated Overhead Tricep Extension, Tricep Dip / Standing Overhead Tricep Plate Extension, Standing Overhead Tricep Plate Extension
6. BICEPS
Walk On Water performed by Blue Tortoise made famous by Thirty Seconds To Mars
MOVES: Bicep Plate Curl, Bicep Plate Row
7. LUNGES
Coco's Miracle performed by One Hundred Women made famous by Fedde Le Grand & Dannic vs Coco Star
MOVES: Mid-Stance Plate Front Squat, Mid And Wide Stance Squat Pulse, Mid-Stance Squat / Lunge Combination / Mid And Wide Stance Squat Pulse
8. SHOULDERS
Tribes performed by Reckless Endangerment made famous by Chase & Status
MOVES: Kneeling Rear Deltoid Raise, Pushup, Standing Alternating Single-Arm Over Head Plate Press / Wide Grip Upright Row, Wide-Grip Upright Row, Standing Alternating Single-Arm Overhead Plate Press / Wide-Grip Upright Row
9. CORE
Revenge performed by Destiny Shark made famous by P!nk feat. Eminem
MOVES: Plate Crunch Fly, Plate Pulse Crunch, Alternating Hover Tap / Alternating Walking Plank/Hover
10. COOLDOWN
Stargazing performed by Strawberry Sunrise made famous by Kygo feat. Justin Jesso
MOVES: Stretches
HYBRID WORKOUT 03
Duration: 46 minutes
Equipment: none required
1A. UPPER BODY WARMUP
BODYCOMBAT #74
Rich Boy performed by Extra AF made famous by Galantis
MOVES: Scissor, Walking Jab, Combat Stance, Jab, Cross, Double Jab, Uppercut, Shuffle, Hook, Circular Elbow
1B. LOWER BODY WARMUP
B...
BODYPUMP 103
Duration: 55 minutes
Equipment: barbell, weight plates, bench.
Presenter team: Glen Ostergaard, Diana Archer Mills, Klavdija Likar, Reagan Kang, Romain Prévédello, Kristin Donnelly
1. WARMUP
Places performed by Purple Glory made famous by Martin Solveig feat. Ina Wroldsen
MO...
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 ...
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