A heavy emphasis on the mid-range zone, utilizing a 3/1 tempo (three counts down, one sharp count up) to increase time under tension.
| | Track Name | Performed by (Cover Artist) | Main Muscle Group | Key Moves | | :--- | :--- | :--- | :--- | :--- | | 1 | Scars (made famous by Alesso ft. Ryan Tedder) | Lassie Click | Full Body Warm-Up | Deadlift, Upright Row, Clean & Press, Power Press, Squat, Lunge | | 2 | Derp (made famous by Bassjackers & MAKJ) | Seasons Junkee | Legs (Squats) | Squat | | 3 | Generation Day (made famous by Godsmack) | The Wanted Rain | Chest | Chest Press | | 4 | Dark Skies (made famous by Nero) | Butterfly Treat | Back | Deadlift, Clean & Press, Deadrow | | 5 | Waiting For Love (made famous by Avicii) | The Slick Tear | Triceps | Tricep Extension, Tricep Press, Tricep Pushup, Standing Overhead Extension | | 6 | We Don't Run (made famous by Bon Jovi) | The Delicate Mojo | Biceps | Bicep Curl, Bicep Row | | 7 | How Deep Is Your Love (Calvin Harris & R3hab Remix) | Underneath Orangeside | Legs (Lunges) | Squat, Lunge | | 8 | Bumble Bee (made famous by Zedd & Botnek) | Engine Secure | Shoulders | Kneeling Rear Deltoid Fly, Kneeling Side Raise, Kneeling Mac Raise, Standing Upright Row, Standing Overhead Press, Standing Push Press, Pushup | | 9 | Young & Stupid (made famous by Travis Mills ft. T.I.) | Downside Prince | Abdominals (Core) | Crunch, Oblique Twist, Pulse Crunch | | 10 | Purple (made famous by Six60) | Mental Processor | Cool Down & Stretch | Full body stretches | bodypump 97 choreography notes pdf
Recovery. Gentle, static stretching for all major muscle groups used throughout the workout. Digital Formats and Accessibility A heavy emphasis on the mid-range zone, utilizing