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, Scissor Lunge, Side Climber, Plyo Sumo Bench Jump
2. PLYO TABATA
Precious Crush performed by Sheer Lines made famous by HWLS,ShockOne
Minor Upswing performed by FREEZE made famous by Not Your Dope
Moves: Long Jump, Heel Kick, 180° Turn with Plate at Collarbones, Bench Jump, 180° Turn
3. STRENGTH TABATA
FRRRUN performed by IOU made famous by Dabow,TWERL
Minor Upswing performed by FREEZE made famous by Not Your Dope
Moves: Plate Snatch, Jumping Lunge with Plate at Collarbones, Burpee Pushup With 90° Snowboarder
4. CARDIO TABATA
Free Parking 2017 performed by Ochine made famous by WiDE AWAKE feat. Xam Volo
Minor Upswing performed by FREEZE made famous by Not Your Dope
Moves: High Knee Run, Sprint F, Sprint B, Tuck Jump, High Knee Sprint
5. BEEP TEST CHALLENGE
Beep Test performed by Noise made famous by Noise
Moves: Plyo Sumo Bench Jump, Burpee
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Duration: 30 min
Equipment: exercise step, weight plate.
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Duration: 30 min
Equipment: exercise step, weight plate.
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