Duration: 57 minutes
Equipment: Step or bench, Hand weight(s)
Presenters: Mark Nu'u-Steele, Dee Rowell, Nel Baxter, Manami Sato, Otto Prodan
1. MOBILITY WARM-UP
Shortcomings (SLCT Remix) performed by Rospigg & They Dream By Day feat. SLCT made famous by Rospigg & They Dream By Day feat. SLCT
Moves: Twist, Hip Roll & Triple Squat Pulse, Repeater Knee Lift, March On The Floor, Squat & Deep Lunge Sequence, Thoracic Rotation Sequence
2. STEP WARM-UP
Get Up (Before The Night Is Over) performed by Winnemus made famous by Technotronic
Moves: Basic Step, Wide Squat Step, Triple Pulse Lunge, Side Tilt, Slow Lunge
3. STEADY STATE CARDIO
Everybody Work performed by Infamous Owens made famous by John W
Moves: T-Step, Loaded Rhythmic T-Step, Repeater Knee, Squat Pulse Combo
4. PEAK 1
Get Down Tonight performed by Giaca made famous by Delta Heavy feat. Hayley May
Moves: Jog, Athletic Drop Squat, Freeze Knee Lift, Propulsive Knee Lift, 4-Point Run, 3-Point Run
5. MIXED STRENGTH
Rude Boy performed by CrushCrash made famous by Gardepp & Aleteo Boom
Temperature performed by Traythir made famous by Sean Paul
Moves: Squat Pulse Combo, High Pull, Pulse Lunge & Extension Combo, Walk & Pushup Combo, Triceps Pushup
6. PEAK 2
It's Been So Long performed by NOAM DEE
Moves: Jog, Light L-Step, Jog OTS, Propulsive L-Step, Light Skater, Athletic Skater, Power Across The Top
7. CONDITIONING 1 HIP STRENGTH
Popular performed by My Lady On The Train made famous by M.I.A.
Moves: Lateral Lunge, Circular Squat Combo, Thoracic Rotation, Pulse Rainbow Combo
8. MOVE
Fool Me performed by CHYL
Moves: T-Step, Basic Step Combo, Propulsive T-Step, Basic Jog, Repeater Knee Lift, Split Shuffle Combo
9. PEAK 3 - ATHLETIC CIRCUIT
...Ready For It? performed by MUZZ feat. Skyelle
Moves: Leg Abduction & Squat, Propulsive Leg Abduction & Squat, Power Jump, Squat on Top, Athletic Squat on Top & Side, Triple Squat Pulse, Burpee, Jump Squat
10A. CONDITIONING 2 GLUTE STRENGTH
GITM performed by Heyson
Wild Man's Pass performed by Splasher!
Moves: Halo & Single-Tap Deadlift Combo, Single-Leg Deadlift, Staight-Leg Push & Pull Combo, Scorpion Combo, Scorpion Pulse
10B. CORE
Party Up performed by Illegio made famous by DMX
Moves: Hover, Mountain Climber, Half Rotation Plank Combo, Alternate Toe Taps
11. COOLDOWN / STRETCH
Solid Gold performed by One Last Request made famous by PNAU feat. Kira Divine & Marques Toliver
Moves: Diamond Stretch, 90/90 Dynamic Stretch, Seated Side Stretch, Figure 4 Stretch, Side-Lying Glute Stretch, Active Calf Stretch, Standing Side Stretch, Twist
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BODYATTACK #125 45 min
Duration: 46 minutes
Equipment: None required
Presenters: Lisa Osborne, Sebastian Jaramillo, Jackson Fuafiva Osborne, Geena Pannett, Bevan James Eyles1. WARM-UP
Asking performed by Carnivale made famous by Sonny Fodera & MK feat. Clementine Douglas
Moves: Bounce OTS, Bounce & Squat Combo, Run ... -
BODYATTACK #125 55 min
Duration: 57 minutes
Equipment: None required
Presenters: Lisa Osborne, Sebastian Jaramillo, Bevan James Eyles, Geena Pannett, Jackson Fuafiva Osborne1. WARM-UP
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Moves: Bounce OTS, Bounce & Squat Combo, Run ... -
BODYJAM #109 20 min
Duration: 25 minutes
Equipment: None required
Presenters: Dannielle Lally, Gandalf Archer Mills1. STRICTLY FOR THE UNDERGROUND
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