BODYATTACK 47Lançamento 47

WARM-UP. Attack Position; Roll Shoulders; Single Step Touch; Double Step Touch; Easy Walk; Walk Forward And Back; Step Knee Repeater; Hip Flexor Stretch And Hamstring Stretch; Roll Down And Up; Single Squat; Single Squat Tap

MIXED IMPACT. Stretch; Gallop; Single Step Curl; L Step Curl; Jog OTS; Jog Forward; Jog Backward; Single Side Flick; Double Side Flick

AEROBIC. Jog OTS; Jog Forward; Jog Backwards; Single Shuffle OTS; Double Knee Lift; Double Knee Crossover; Superman; Jump Jack; Shuffle; Double Shuffle

PLYOMETRIC. Jog OTS; Double Hop Curl; Three Step Run; Ice Skater; Step Forward; Springboard Jump; Step Backward; Springboard Box Sequence; Bounce OTS

UPPER BODY CONDITIONING. March OTS; Walking Hover; 1 1/2 Tricep Pushup; Down, Up, Down, Slowly Up Tricep Pushup; Single Tricep Pushup; Stretch; 1 1/2 Chest Pushup; Down, Up, Down, Slowly Up Chest Pushup; Single Chest Push Ups

RUNNING. Run OTS; Run Forward; Jog Backwards; Air Jack; Double Knee Lift; Single Knee Lift; Circle Run; Side Run Crossover

AGILITY. Side Step; Toe Tap Forward; Side Step Turn Tap Turn; Power Pony; Jog OTS; Jog Forward; Jog Backwards; Toe Tap Backwards; Side Step Backwards Turn Tap Turn; Side Step Tap Backwards

INTERVAL. Jog OTS; Jump Jack; Run Forward; Run Backwards; Single Kick; Heel Jack; Single Knee Lift; Double Jump Forward; Tuck Jump; Double Squat Jump

POWER. Run OTS; Double Knee Hop OTS; High Knee Run OTS; High Knee Run Forward; High Knee Run Backwards; Travelling Knee Lift; Shuffle OTS; Knee Repeater; Side Run

LOWER BODY CONDITIONING. Step Touch; Step Lunge; Step Lunge And Hold; Lunge With Upper Body Rotation; Step Lunge And Pulse; 1 1/2 Abdominal Crunch; Abdominal Crunch With Upper Body Rotation Lift; Lower Abdominal Leg Lift; Single Pulse Abdominal Crunch