BodyPump 101 – Master Class (2017) – Les Mills

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1. WARMUP

Run Wild performed by Secret Services made famous by Hardwell feat. Jake Reese

MOVES: Deadlift, Upright Row, Deadrow, Triple Wide Deadrow, Clean & Press, Power Press, Squat, Pulse Squat, Plate Upright Row, Side Raise, Side Rotator Raise, Side Rotator Raise with overhead Press, Alternating Backward-Stepping Lunge

2. SQUATS

Go! performed by Rain Parade made famous by Wolfpack & Avancada

MOVES: Squat

3. CHEST

Spoken Word performed by Full Of Cool Aid made famous by Chase & Status feat. George the Poet

MOVES: Mid-Grip Chest Press, Bench Pushup, Wide-Grip Chest press

4. BACK

LRAD performed by Get What You Want made famous by Knife Party

MOVES: Deadlift, Deadrow, Triple Deadrow, Power Press, Clean & Press

5. TRICEPS

Friday performed by Marshall's Artist made famous by PARRI$

MOVES: Standing Tricep Overhead Extension, Seated Tricep Dip, Seated Tricep Overhead Extension, Bench Tricep Pushup

6. BICEPS

Jungle Youth performed by Style Famine made famous by Young The Giant

MOVES: Bicep Plate Curl, Bicep Plate Row

7. LUNGES

Ocho Cinco performed by Mega Apple made famous by DJ Snake feat. Yellow Claw

MOVES: Squat, Lunge

8. SHOULDERS

Feel Your Love performed by The Best Of made famous by Flux Pavilion & NGHTMRE feat. Jamie Lewis

MOVES: Standing Rear Deltoid Raise, Standing Side Raise, Standing Side Rotator Raise with Pec Dec, Side Rotator Raise with Overhead Press, Standing overhead Push Press

9. CORE

Closer performed by White Noise made famous by The Chainsmokers feat. Halsey

MOVES: Bench Reverse Crunch, Bench Reverse Crunch Lift Combo, Bench Pulse Crunch, bench Hip Bridge, Single-Leg Bench Hip Bridge with Leg Extension

10. COOLDOWN

Love On The Brain performed by What Alice Forgot made famous by Rihanna

MOVES: Stretches

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