HW_Ganzkoerper

Workouts

BODYPUMP 110 
Duration: 55 minutes 

Equipment: Barbell, Weight Plates, Step/Bench,
Weight Plate 
Presenters: Diana Archer Mills, Marlon Woods, Kylie Gates, Ben Main
1. WARMUP 
I Need performed by Hunter Wise made famous by Wilkinson feat. Hayla 
Moves: Deadlift, Deadrow, Triple Deadrow, Upright Row...

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LES MILLS GRIT 29 Athletic 
Duration: 28 minutes 

Equipment: Step/Bench, Weight Plate 
Presenters: Bas Hollander, Ben Main, Reagan Kang, Erin Maw
1. WARMUP 
Up On Your Feet performed by Robyn Wood made famous by Robyn Wood 
Moves: Double Squat Pulse & Jump Combo, Squat Burpee, High Knee Run, Squ...

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BODYCOMBAT 80 
Duration: 58 minutes 

Equipment: None required 
Presenters: Dan Cohen, Rachael Newsham
1. UPPER BODY WARMUP 
Bashment Ting performed by Follow Your Heart made famous by Rob & Jack x Sanjin 
Moves: Combat Stance, Upper Cut, Jab, Parry, Hook 
2. LOWER BODY WARMUP 
La La La performed by Ni...



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LES MILLS GRIT 29 Strength 
Duration: 29 minutes 

Equipment: Barbell, Weight Plates 
Presenters: Ben Main, Erin Maw, Reagan Kang, Bas Hollander
1. WARMUP 
I'm A Monster performed by Lu Keb made famous by Lu Keb 
Moves: Squat With Plate, Squat with Plate Press O/H, Backward-Stepping Lunge with Plate ...



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BODYBALANCE #85 
Duration: 56 minutes 

Equipment: Yoga Mat 
Presenters: Diana Archer Mills, Dr Jackie Mills
1. TAI CHI WARMUP 
Banana Clip performed by Way Back made famous by Miguel 
Moves: Tai Chi Arm Circle, Tai Chi Birds Tail Arms, Breath Swings 
2A. SUN SALUTATIONS 
Happy Man performed by Lost Lav...



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CXWORX #35 30 min 
Duration: 28 minutes 47 seconds 

Equipment: Weight Plates, Resistance Band, Weight Plate 
Presenters: Diana Archer Mills, Dan Cohen, Corey Baird 
1. WARMUP 
Letting Go performed by Wave Dance made famous by Sean Kingston feat. Nicki Minaj 
Moves: Double Leg Lift, C-Crunch Combo, Obli...


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