08/04/2021 - den - Bringing back BodyPUMP!

AO: The Den

When: 08/04/2021

QIC: Anchor


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Whole Coconut, Orange Pekoe, Forte, Straight Shooter, Rise Up, Bourbon, Anchor


WOOO HOOOO did we work it today! 7 beautiful, fierce FiAs met me for LIFT this morning at the Den. I brought back the old BodyPump days – we worked the ENTIRE body and had a few dance breaks. (I mean, if we learned anything from Grey’s Anatomy it’s that dance parties with your besties cure all ails.) If you don’t remember BodyPUMP it’s concentrated exercises and muscles groups kind of choreographed to music. Here’s the thing…and the playlist for fun!

Warm up – light stretches and a quick Sun A (24K Magic – Bruno Mars)

Cardio boxing – combination of jabs and punches focusing on shoulders and core with a bob and weave during the chorus (Gimme More – Britney Spears)

Tricep extension to overhead press, bicep curls and hammer curls on chorus (Bad Habits – Ed Sheeran)

Curtsey lunge to squat R and L, hip isolations and circles R&L on chorus (Lil Bit – Nelly and FLA GA Line)

Russian twists with overhead crunch and big girl sit up – slow and controlled! (Run – OneRepublic)

Holy Hells 🙂 and Glute Bridges (Finish Line – Skillet)

Squat Song Challenge! (BINGO box checked!!)

Plank to Down Dog, 4 opposite ankle taps, tricep pushup and repeat…a lot (Edge of Midnight – Miley Cyrus)

4 count deadlifts to bent over rows to upright rows (Ride It – Regard)

Bear crawls and yoga burpees on the chorus (Yeah! – Usher)

Stretch it out! (Rise Up – Andra Day)

Thank the LORD the speaker started to act up and died during the bear crawls and yoga burpees, otherwise I may have been beaten. There were still smiles at the end so I think they’ll let me Q again.

Thanks for joining me ladies! I’d give you a high 5 but I can’t lift my arms above my head. 🙂



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