Duration: 29 minutes
Equipment: Step/Bench
Presenters: Ben Main, Melissa Seigel, Des Helu

1. WARM-UP
Go Mode performed by Nbhd Nick made famous by King Flexx
Moves: Air Squat, Lunge with Rotation, High Knee Run OTS, Burpee, Burpee with Jump, Pushup, Mountain Climber, Pendulum, Lateral Shuffle, ...

Duración: 29 minutos
Material: Step ajustable
Instructores: Ben Main, Melissa Seigel, Des Helu

1. WARM-UP
Go Mode interpretada por Nbhd Nick que popularizó King Flexx
Movimientos (de ejercicio): Air Squat, Lunge with Rotation, High Knee Run OTS, Burpee, Burpee with Jump, Pushup, Mountain Climbe...

Duration: 29 minutes
Equipment: Barbell, Weights
Presenters: Ben Main, Bas Hollander

1. WARM-UP
Holy Matrimony performed by Jim Junk
Moves: Thoracic Rotation, Air Squat, Dynamic Lunge, Barbell Row with High Pull, Barbell Squat, Heel Lift, Squat Jump, Burpee

2. BODYWEIGHT COMPLEX
Justafeelin p...

Duración: 29 minutos
Material: Barra, Discos
Instructores: Ben Main, Bas Hollander

1. WARM-UP
Holy Matrimony interpretada por Jim Junk
Movimientos (de ejercicio): Thoracic Rotation, Air Squat, Dynamic Lunge, Barbell Row with High Pull, Barbell Squat, Heel Lift, Squat Jump, Burpee

2. BODYWEIGH...

Duration: 31 minutes
Equipment: None required
Presenters: Natasha Vincent, Erin Maw, Ben Main, Kayla Atkins-Gordine

1. WARM-UP
Different Shades performed by DJ Eely made famous by Dance System & Hudson Mohawke
Moves: Run OTS, Butt Kick, High Knee Run OTS, Speed Ladder, Sprint, Squat Burpee, Pus...

Duration: 28 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Ben Main, Khiran Huston, Bas Hollander, Vili Fifita

1. WARM-UP
I Am The Hype performed by St Urbain feat. INF
Moves: Air Squat, Butt Kick, Dynamic Lunge, Squat Rotation, Burpee, Barbell Squat, Lunge, Barbell Row, High Pul...

Duration: 26 minutes
Equipment: Step/Bench
Presenters: Erin Maw, Ben Main

1. WARM-UP
Animal performed by Suffer City
Moves: Butt Kick, Squat, Twist, Dynamic Lunge, High Knee Run, Sprint OTS, Burpee, Burpee Jump, Surfer Burpee, Pushup, Renegade Pushup, Lateral Shuffle

2. EVEN LADDER + COACHES ...

Duration: 30 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Reagan Kang, Des Helu, Erin Maw

1. WARM-UP
Let Em Know performed by Nbhd Nick
Moves: Torso Twist, Backward-Stepping Lunge with Rotation, Air Squat, Barbell Squat with Heel Raise, Clean & Press, Barbell Row, High Pull, Bur...

Duration: 31 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Erin Maw, Bas Hollander, James Thomas, Ben Main, Melroy Oostra

1. WARM-UP STRENGTH
Knockin performed by Nbhd Nick
Moves: Air Squat & Rotation, Air Squat & Trunk Twister, Barbell Squat, Heel Raise, Barbell Backward-Steppin...

Duration: 31 minutes
Equipment: None required
Presenters: Erin Maw, Kayla Atkins-Gordine, Bas Hollander, Ben Main

1. WARM-UP
Ablaze performed by Xack
Moves: Squat, Backward-Stepping Lunge with Rotation, Squat Burpee, Squat Jump, Power Lunge, Squat Burpee Jump, Ladder Run, Run OTS, Lateral Shuff...

Duration: 30 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Dennis Toppin, Kayla Atkins-Gordine, Erin Maw, Ben Main, Natasha Vincent

1. WARM UP
Can We Try Again performed by Gloria Tells
Moves: Narrow Row, High Pull, Pushup, Squat Burpee, Squat Burpee Jump, Barbell Squat, Ba...

Duration: 28 minutes
Equipment: Step/Bench, Weight Plate
Presenters: Bas Hollander, Ben Main, Reagan Kang, Erin Maw

1. WARMUP
Up On Your Feet performed by Robyn Wood made famous by Robyn Wood
Moves: Double Squat Pulse & Jump Combo, Squat Burpee, High Knee Run, Squat Burpee Jump, Pushup
2. COMBI...

Duration: 30 minutes
Equipment: Step/Bench
Presenting Team: Reagan Kang, Ben Main, Erin Maw, Bas Hollander, Key Kong, Ken Zhang, Roy Huang.

1. WARMUP
Higher Ground performed by TNGHT, Hudson Mohawke, Lunice
MOVES: Jog/Run with Heels Up, High Knee Run, Burpee, Lateral Skater, Lateral Skater with...

Duration: 22 minutes
Equipment: Step/Bench, Weights
Presenters: Erin Maw, Ben Main, Natasha Vincent

1. WARMUP
Sand June performed by Saskia Öjvind made famous by Chromeo
Moves: Pushup, Jog OTS, Heels Up, High Knee Run, Squat Burpee Jump, Frog Jump, Shuffle Tap, Shuffle B

2. CARDIO TABATA
Free...

Duration: 22 minutes
Equipment: Step/Bench, Weights
Presenters: Ben Main, Natasha Vincent, Erin Maw

1. WARMUP
Action Groove (Instrumental) performed by BDM made famous by N.W.A
Moves: Backward-Stepping Lunge, Lateral Squat on Bench, Lateral Squat Jump on Bench, Burpee with Jump On/Off Bench, Sc...

Duration: 29 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Erin Maw, Marcus Wong King, Natasha Vincent

1. WARMUP
Planetary Eclipse performed by Campos
Moves: Backward-Stepping Lunge, Pushup, Squat with Bar on Back, Squat Pulse with Bar on Back, Narrow Row, Clean, Jump Squat ...

Duration: 28 minutes
Equipment: Step/Bench, Weight Plates
Presenters: Desmond Helu, Angelo Abrogena, Erin Maw, Ben Main, Natasha Vincent

1. WARMUP
Release #27
Rhyme Animal performed by Orphan made famous by Orphan
Moves: Pushup, Burpee, Run OTS, Mobility Movement, U Run, Double Pulse Squat with...

Duración: 15 minutos
Material: Barra, Discos, Step ajustable
Instructores: Ben Main, Erin Maw, Bas Hollander, James Thomas

1. INTRO

2. WARM-UP
Knockin interpretada por Nbhd Nick
Movimientos (de ejercicio): Air Squat & Rotation, Air Squat & Trunk Twister, Barbell Squat, Heel Raise, Barbell Backw...