Be guided through 20-minutes of easy-to-follow BODYATTACK™. This base workout is packed with extra coaching and is perfect for beginners. We recommend you repeat it as often as you like before moving to the next step.

Duration: 22 minutes
Equipment: None required
Presenters: Lisa Osborne, Fran Torres

1. WARM-UP
Dance Monkey performed by Toner Loop made famous by Fast Ballerz
Moves: Stretch Sequence, Step Touch, Bounce, Run F&B, Double Hop, Single-Leg Squat, Squat, Plank Shoulder Tap

2. MIXED IMPACT
Move performed by Woe Bow made famous by twoloud
Moves: Bounce OTS, Step Curl, Gallop, Agility 3-Step Run, Run OTS, Side Step Run Combo

3. AEROBIC
Truth Hurts performed by Highland Velvet made famous by Power Music
Moves: Run OTS, Double Knee, Shuffle Combo, Run Forward & Swing Back, Cross Pattern Run, Jumping Jack, Squat Knee

4. PLYOMETRIC
Dafuq performed by Lock Marigold made famous by Ookay, Riggi & Piros
Moves: Run, Power 3-Step Run, Skater, Squat Jump, High Knee Run OTS, Butt Kick

5. MIXED STRENGTH
Badmash performed by Circle Aster made famous by Bossfight
Moves: Pulse Lunge, Pulse Squat, Tricep Pushup, Pushup, Rotating Plank, Wide Pushup

6. AGILITY
Ring performed by The Intern Rain made famous by Warriors
Moves: Down Jack, Ladder Run Combo, Snowboard, Step Knee, Burpee Tuck

7. INTERVAL
Do You Want It Right Now performed by The Saga Crown made famous by Pulsedriver
Moves: Run OTS, Run & Cross Arms Combo, Jumping Jack Combo, Run & Kick Combo, Side Flick, Single Kick

8. POWER
We Are Fighters performed by Bride's Lost made famous by Da Tweekas & Destructive Tendencies
Moves: Run OTS, Jumping Jack, High Knee Run Combo, Heel Dig, Triple Pulse Squat, Burpee, Lunge, High Knee Sprint