BODYPUMP 109 Metabolic Blast
Duration: 35 minutes
Equipment: Barbell, Weight Plates
Presenters: Glen Ostergaard, Reagan Kang, Triesca Areisandy Winardi

1. WARMUP
Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post Malone
MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Squat, Lunge
2. SQUATS
Natural performed by Essay Ballot made famous by Imagine Dragons
MOVES: Squat, Pause Squat, Pause Squat Hold, Pulse Bottom Half Squat
3. BACK
The Island Pt. 1 performed by Hay Ceremony made famous by Pendulum
MOVES: Wide Deadlift, Shoulder Roll, Wide Deadrow, Plate Squat Curl Press
4. LUNGES
The In Between performed by Tour Loss made famous by Elephante feat. Anjulie
MOVES: Bench Plate Front Squat, Bottom Half Bench Plate Front Squat, Bench Backward-Stepping Lunge, Bench Backward-Stepping Pulse Lunge
5. SHOULDERS
Blah Blah Blah performed by Seasonal Hand made famous by Armin van Buuren
MOVES: Standing Rear Deltoid Fly, Standing Rear Deltoid Fly with Rotation, Kneeling Forward Raise, Kneeling Side Raise, Pushup, Pulse Pushup
6. COOLDOWN
Deep End performed by Shark Rocker made famous by Daughtry
MOVES: Childs Pose, Seated Hurdler Stretch, Kneeling Hip Flexor, Standing Quadricep Stretch, Standing Chest Stretch, Standing ITB Stretch, Standing Shoulder Stretch