Jen's Winter Strength Notes

This Groove – Codeko Remix (Oliver Heldens, Lenno, Codeko)


Verse A: step touch, deep breath

Verse B: double ham curl with row arms 8

Chorus: Grapevine to V step (16)

Verse C: Cougar lunge

Bridge: Flat back stretch

Verse A: step tap and reach

Verse B: Double Ham curl with chest arms (alternating) 8

Chorus (8)

Verse C: Cougar lunge

Outro squat pulse


No New Friends (Sia/Diplo)

Verse A: travel squat, drop opposite hand to ankle

Verse B: Right lunge to right OH press

Chorus: Sumo squat pulse to upright row

Verse A: Left

Verse B: Left lunge/left OH press

Chorus:

Bridge: squat to OH press (both arms)

Verse A:

Chorus:


No One Compares to You (Jack & Jack)

Verse A: Single leg dead lift R leg/both arms weighted (4)

Verse B: Salsa lunge – R forward lunge, L back lunge, w bicep curl in middle

Chorus A: Single leg dead lift

Chorus B: Right side lunge step out, come together, side raise arms with front leg lift

Verse A/B (Left)

Chorus A (Left)

Chorus B (Left)

Verse A: dead lift (regular)

Verse B: 2 Rt/2 Lt


Moving Mountains Gattuso Remix (Disco Fries)

Verse: Toe Taps

Chorus A: sprints to high knees (123/12)

Chorus B: Jacks

Chorus C: Skaters

Verse:

Chorus A, B, C:

Outro


I Miss Myself (NOTD, HRVY)

Verse: Bent over row

Bridge: Reverse Fly

Chorus: Weights to floor, Tricep push up, tap leg R/L (or plank jack 2), jump or climb back to standing.

Repeat 2 more times


Younger (Jonas Blue)

Verse A: push up

Verse B: Bird dog pulse extended (16)

Chorus A: Bird dog

Chorus B: side sweep QL crunch

Chorus C: pike push up

Repeat


123 (Jess Glynne)

Verse A: marching bridge with chest press

Bridge: QL crunches

Chorus A: sit up all the way, 2 punches, lower slowly/crunches

Chorus B: table top legs, cross body crunch

Verse (short)

Bridge:

Chorus A, B:

Bridge B: chest fly with bridge up

Chorus A, B:


Told You So (HRVY)

Verse A: super mans

Verse B: hands by chest, push up from floor, lower all the way back down (2)

Chorus A: side plank with side crunch (extend arm and leg and crunch together) Right

Chorus B: Plank/Reverse plank/Lower to mat

Verse A: super mans

Verse B: 4x

Chorus A: Left

Chorus B: Plank/Reverse

Chorus A: Right

Chorus A: Left


So Long (feat. Cam) (Diplo, Cam)

Verse A: child's pose, come to quadruped, reach right arm up with gentle twist. Return, repeat left.

Chorus: High lunge, press back to hamstring, walk hands up to standing lunge with deltoid stretch, tricep/hip flexor

Legs together, repeat on left

Quads, back, chest, flat back breath.

AG FITNESS

72 Portsmouth Ave, Stratham, NH 03885

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