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


Bridge: squat to OH press (both arms)

Verse A:


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


Chorus A, B, C:


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