Duration: 31 minutes
Equipment: Bench or step, Hand weights
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele, Erin Maw, Abbey Munro, Mohamed Bounaim, Siobhan Ozanne, Andres Camargo, Anh-Janice Years, Keri Lillienfeld, Ethan Morrow-Wilson, Flávia Luz
1. MOBILITY WARM-UP
What Goes Around Comes Back Around performed by NIGHTCAP
Moves: Twist, Lateral Lunge, Narrow Held Squat, Hip Roll, Bounce, March On Top, Crouch, Deep Lunge, Thoracic Twist
2. STEP WARM-UP
So Am I performed by The Cozy Diamonds made famous by Ava Max
Moves: Basic Step, Triple Pulse Lunge, Lunge Pivot Squat, Repeater Knee Lift, Repeater Tap Down
3. STEADY STATE CARDIO
Earn It performed by Heyson
Moves: Squat Pulse Squat Across Combo, Basic Step, Basic Jog Combo, Squat Across, Off-The-Beat Squat Across
4. PEAK 1
Stay Mine performed by Such A Vision made famous by Timmy Trumpet x Afrojack
Moves: Repeater Knee Lift & Jog Combo, Propulsive Knee Lift, Jog, Freeze Extension, 4-Point Extension, Continuous 3-Point Extension, Low Rotating Stand and Squat
5. MIXED STRENGTH
Braindance performed by Heyson
French Toast performed by Maple Lapel made famous by FLOYD WONDER
Moves: Loaded Step Squat On Top, Overhead Press, Triple Pulse Lunge, Squat On Top Combo, Weighted Lunge, Offset Superhuman Pushup, Tricep Dips
6. PEAK 2
Good Enough performed by Bad News Blues made famous by Koven
Moves: Across The Top, Double Pulse Lunge, Loaded Skater, Double Plyo Lunge, Propulsive Skater
7. COOLDOWN / STRETCH
Cooped Up / Return Of The Mack performed by Doberman Ants made famous by Post Malone, Mark Morrison & Sickick
Moves: Deep Lunge, Thoracic Twist, Side Quad Stretch, Seated Glute Stretch, Seated Wiper, Tricep Stretch, Shoulder Stretch, Down Dog, Alternating Calf Stretch
MONTAGE: Apply The Pressure performed by Jim Junk
Up Next in LES MILLS+ Base
-
BODYJAM #106 20 min
Duration: 21 minutes
Equipment: None required
Presenters: Charlotte Ranque, Erich Soares, Meno Thomas, Alyx Sparrow, Jessica Kahn, House Chaalane, Ba Hieu Nguyen1. I DON'T LIKE DISCO
I Don't Like Disco performed by Archer M_lls
Moves: House Knee, Jump Wide, Body Wave, Step Touch, Tick Tick, Fi... -
Strength with Amy and Nick
Join Amy Lu and Nick Paraschack for a moderate-intensity workout that focuses on your glutes, hips and hamstrings. Choose to use a weight plate, or just use your bodyweight – rest assured you’ll still heat up your muscles and feel the burn.
Looking for a recommended playlist for this workout? C...
-
Cardio with Amy and Otto
Amy Lu and Otto Prodan are here to get your heart rate pumping and the mood-boosting endorphins flowing with super simple cardio movements, starting with an energizing tabata.
Looking for a recommended playlist for this workout? Check out this spotify playlist: https://open.spotify.com/playlist...
30 Comments