Duration: 45 minutes
Equipment: Hand weights, Resistance band
Presenters: Berti Voigt, Hamza Bkira, Nick Yan, Maddalena Boccella, Ben Main, Reagan Kang
1. WARM-UP
A Little Closure (Heyson Remix) performed by Deanz & Revel Day
Moves: Extended C-Crunch Sequence, Oblique Twist & Pike Combo, Hover, Moving Hover, Squat Knee Lift with Twist, Side & Backward-Stepping Lunge Combo, Overhead Press
2. CORE STRENGTH 1
You Set My World On Fire (Rogan Gold Remix) performed by Loving Caliber feat. Selestine
Moves: Hover, Leg Lift Combo, Side Hover & Plate Lift Combo, Plank with Leg Lift
3. STANDING STRENGTH 1
Picture of You (oomie Remix) performed by Loving Caliber
Moves: Side Step, Diagonal Arm Press, Side Skip, Alt Side Lunge, Zigzag Parallel Woodchip Ascending Descending
4. STANDING STRENGTH 2
Ocean performed by Ya Mean made famous by Nonsens feat. SHANT H
Moves: Lunge, Long Lunge & Single Squat Combo, Side Step, Isolate Lunge, Rotational Palm Strike
5. STANDING STRENGTH 3
Lose Control performed by Myra Grandis made famous by James Hype
Moves: Triple Punch Row, Step Back, Burpee, Alt Knee Lift Sequence
6. GLUTE ISOLATION
Copines performed by Sonar Anomaly made famous by Aya Nakamura
Moves: Side Tap & Leg Lift Combo, Back Tap & Leg Lift Combo, Clam, Scorpion, Hip Bridge with Clam
7. CORE STRENGTH 2
Morph performed by Mushderoom made famous by TWERL
Moves: Side Hover Extended Crunch, Knee Tuck & Jack Knife Combo, Kneeling Windmill, Rolling Plank & Hip Lift Combo
8. CORE STRENGTH 3
Wine & Chocolates performed by Earthensky made famous by Theophilus London
Moves: Standing Cobra & Bicep Curl Combo, Standing Cobra Pulse, Kneeling Waiters Bow, Lat Pulldown Combo, Aeroplane, Leg Extension
9. STRETCH
If You Come With Me performed by Shy Guys
Moves: Kneeling Back Extend, Hip Flexor Stretch, Side Stretch, Twist, Hamstring Stretch, Forward Fold, Mountain Pose Combo
MONTAGE: Slow Roast performed by NOAM DEE
Up Next in LES MILLS+ Base
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Wall Pilates with Khiran and Summer
Join Summer Bradley and Khiran Huston for a wall Pilates session where you use the wall to spice up your training and enjoy traditional Pilates moves with a twist.
Looking for a recommended playlist for this workout? Check out this spotify playlist: https://open.spotify.com/playlist/42M2nxR8qkW...
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BODYATTACK #123 30 min
Duration: 30 minutes
Equipment: None required
Presenters: Jackson Fuafiva Osborne, Lisa Osborne, Dr Emma Alcock, Hamza Bkira, Nick Yan1. WARM-UP
Overtime performed by James Flake made famous by Cash Cash
Moves: Reach Up, Squat Down, Bounce OTS, Run F&B, Step Touch, Side Lunge Combo, Side Lunge... -
BODYATTACK #123 45 min
Duration: 44 minutes
Equipment: None required
Presenters: Jackson Fuafiva Osborne, Lisa Osborne, Dr Emma Alcock, Hamza Bkira, Nick Yan, Maxime Vigeant1. WARM-UP
Overtime performed by James Flake made famous by Cash Cash
Moves: Reach Up, Squat Down, Bounce OTS, Run F&B, Step Touch, Side Lunge C...
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