BODYPUMP 101
Duration: 60 minutes
Equipment: barbell, weight plates, bench
Presenter team: Glen Ostergaard, Ben Main, Reagan Kang, Khiran Huston, Marcus Benson-Day, Romain Prevedello

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