Duration: 57 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, Otto Prodan, Jennifer Shook, Michael Chidley
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. CONDITIONING 1 HIP STRENGTH
Hey Mama performed by Damian Hammers made famous by David Guetta feat. Nicki Minaj, Bebe Rexha & Afrojack
Moves: Hip Rotation Combo, Clam Complex, Bent Side Leg Raise
8. MOVE
I Believe It performed by jj indecisive
Moves: Jog OTS, Jog On Top, Jogging Half Stomp, Freeze Knee Lift, Propulsive Knee Lift, Drop Squat
9. PEAK 3 ATHLETIC CIRCUIT
Bap U performed by BaconEGG made famous by Party Favor
Satellites performed by NOAM DEE
WAWA performed by Long Road made famous by Party Favor
Moves: Straddle, Side Squat & Double Squat Pulse Combo, Athletic Skater Side Squat, Jog On Top. 4-Point OTT, Jog On Top Combo, Continuous 3-Point OTT. Freeze Knee Lift, Wide Low Loaded Sprint OTS, Burpee, Touch Down
10. CONDITIONING 2 GLUTE STRENGTH
Dr. Who! performed by Floreux made famous by Tujamo & Plastik feat. Sneakbo
Drop performed by Ecora made famous by Connor Price & Zensery
Moves: Tilt and Tap, Tap Back Side Back Up Combo, Tilt Extend, Single-Leg Hip Thruster
11. CORE
Fool For You performed by Lvly
Moves: Weighted Crunch, Arm Extension, Side Crunch, Boat Kick, Double-Leg Boat Kick
12. 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
-
BODYSTEP #133 30 min
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 Luz1. MOBILITY WARM-UP
What Goes Aroun... -
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...
167 Comments