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.