BODYPUMP 108 - WORKOUT FOR WATER
Duration: 56 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Glen Ostergaard, Ben Main, Jacki Kellog, Marlon Woods, Kayla Atkins-Gordine

1. WARMUP
Panic Room performed by Forward Outhouse made famous by Au/Ra & CamelPhat
MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Squat, Lunge
2. SQUATS
Pump It Up performed by Busy Band made famous by Nari, Pain, Tava & Luciana
MOVES: Squat, Combo Squat & Triple Pulse Squat
3. CHEST - WORKOUT FOR WATER
Heads Up performed by Loyal Lies made famous by Jain
MOVES: Chest Press, Bench Pushup, Walking Bench Pushup
4. BACK
Therapy performed by Speed Scholar made famous by Armin van Buuren feat. James Newman
MOVES: Wide Deadlift, Wide Deadrow, Deadlift, Combo Clean & Press and Deadrow, Combo Power Press and Triple Row, Backward-Step Tap, Single Plate Row, Single-Arm Plate Row, Squat Plate Press
5. TRICEPS
Say Amen performed by Tea Alcove made famous by Panic! At The Disco
MOVES: Standing Overhead Tricep Plate Extension, Tricep Bench Pushup, Tricep Bench Kickback
6. BICEPS
Make It Rain performed by Rose Stable made famous by Fat Joe & Lil Wayne
MOVES: Bicep Plate Curl, Plate Combo, Alt Single-Arm Bicep Plate Curl, Mid-Range Triple Pulse, Barbell Combo Bicep Curl and Mid-Range Triple Pulse
7. LUNGES
Ready For It performed by On West made famous by Carmada feat. Tribes
MOVES: Plate Front Squat, Alt Backward-Stepping Lunge, Squat-Lunge Combo, Plate Lunge
8. SHOULDERS
Boomshakalak performed by Lake Gun made famous by MR.BLACK & Diego Miranda feat. The Kemist
MOVES: Standing Rear Deltoid Fly, Kneeling Wide-Grip Upright Row, Pushup, Triple Pulse Pushup
9. CORE
Let You Be Right performed by Yield Hatchet made famous by Meghan Trainor
MOVES: Hip Bridge, Plate Crunch Conbo, Hover, Rotating Side Hover, Pulse Side Hover
10. COOLDOWN
Remind Me To Forget performed by Chrome Echo made famous by Kygo & Miguel
MOVES: Childs Pose, Upper Back Stretch, Cat Stretch, Kneeling Hip Flexor Stretch, Seated Hurdler Stretch, Standing Quadricep Stretch, Shoulder Stretch