Duration: 21 minutes
Equipment: None required
Presenters: Rachael Newsham, Kaylah-Blayr Fitzsimons-Nu'u
1. UPPER BODY WARM-UP
Like Ah Boss performed by Ice Blue Holiday made famous by Machel Montano
Moves: Jab, Upper Cut, Pulse, Walking Jab
2. LOWER BODY WARM-UP
Green Light performed by Coneman made famous by Lady Bri
Moves: Lateral Lunge, Squat, Single Knee, Pulse, Roundhouse Kick
3. COMBAT
All Guys performed by Killrude
Moves: Combat Stance, Jab Cross Hook, Single Knee, Double Back Elbow
4. POWER 1
In a Moment performed by Slime Roscoe made famous by Lee Mvtthews feat. Watson
Moves: Tread OTS, Jab Cross, Double Hook, Side Step
5. POWER 2
Good Enough performed by Bad News Blues made famous by Koven
Moves: Side Hop, Jab, Uppercut, Squat
6. COOLDOWN
Firefly performed by Hot It Down made famous by Drax Project feat. Fetty Wap & AACACIA
Moves: Hip Flexor Stretch, Achilles Stretch, Shoulder Stretch, Hamstring Stretch, Quad Stretch
Up Next in LES MILLS+ Base
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Low Impact - Dance #02
Duration: 19 minutes
Equipment: None required
Presenters: Rachael Newsham, Des Helu1. OLD-SCHOOL
Boom! Shake the Room performed by The Pale Blue Dots made famous by DJ Jazzy Jeff & The Fresh Prince
Moves: March, Shuffle Step, Boom Shake, Squat2. KICKS & HAIR FLICKS
good 4 u performed by Shot... -
Low Impact - Strength #02
Duration: 24 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele1. WARM-UP
Hold Me Close performed by Wild Style made famous by Sam Feldt feat. Ella Henderson
Moves: Deadlift, Deadrow, Upright Row, Clean & Press, Squat2. SQUATS / LUNGES
... -
Introduction to Cyclical Training
Diana Archer Mills and Dr. Jackie Mills explain the benefits of periodizing your training based on your menstrual cycle.
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