1.

WARMUP 1
Exercise counts
Intro set up 16 cts
V1 / Please Arm Circle 16 cts
PC / Side Side Squat. Hands to thighs 8 cts
C / Song Side Squat Arms down and O/H
Instr / Song 3-Step Run
Ref / _We can make 3-Step Run & Jump Squat Combo

V2 / Song Slow walking Burpee

C / Song Firefly
Ref / _We can make Mountain Climber
Br / Song Jump feet to wide squat

Br / _Ooooh Back-Stepping Lunge

Br / _Ooooh Back-Stepping Lunge
Br / (Quiet) Hold
C / Song Double Pulse Side Lunge
Instr / Song SIngle Side Lunge

V3 / Please Slow Skater

PC / Side Skater
C / Song 3-Step Run
Ref / _We can make 3-Step Run & Jump Squat Combo

2. WARMUP 2
Exercise counts
set up
Side Squat Hands to thighs
Side Squat. Hands to thighs, reach O/H
Low Propulsion Side Squat. Reach towards floor, reach O/H
Propulsion Side Squat. Touch floor, reach O/H

3-Step Run
3-Step Run & Jump Squat Combo
Side Squat Hands to thighs
Side Squat. Hands to thighs, reach O/H
Low Propulsion Side Squat. Reach towards floor, reach O/H
Propulsion Side Squat. Touch floor, reach O/H
3-Step Run
3-Step Run & Burpee Combo
Propulsion Side Squat. Touch floor, reach O/H
Low Propulsion Side Squat. Reach towards floor, reach O/H
Side Squat. Hands to thighs, reach O/H

3. CARDIO
Exercise counts
Set up
Firefly
Propulsion Firefly
High Propulsion Firefly
Mountain Climber
Jump feet to Wide Squat and stand up
Slow Double Pulse Squat
Double Pulse Squat
Double Pulse Squat Jump
High Propulsion Firefly
Mountain Climber
Double Pulse Squat Jump

4. CARDIO
Exercise counts
set up
4x Side Toe Tap
4x Side Leg Raise w. Pointed Toes HOH
4x Side Leg Raise w. Pointed Toes Arm reach O/H
Hold. HOH

Ballet Squat. HOH

Ballet Squat w. Heel Lift. HOH
Hold. HOH

Jump Squat
Dance option: Plie Jump Squat, Slow Jump feet hip-width apart onto toes. Jump heel

Jump Squat
Dance option: Plie & Jump Squat Combo

Jump Squat
Dance option: Explosive Plie & Jump Squat Combo

Side Toe Tap & Heel Lift Combo

Dance option: Toe Tap & Plie Jump Squat Combo

Side Leg Raise & Jump Squat Combo

Dance optionL Side Leg Raise and Explosive Plie Jump Squat Combo

5. PEAK CARDIO
BAGI 2 GRUP
reps

2x
5x

4x
2x

reps
 reps

4x
4x
4x
16x

2x
8x
6x
4x
14x
8x

reps

7x
h apart onto toes. Jump heels down and together into plie

4x

4x
 4 1/2x

7 1/2x
quat Combo
coaching

feet under hips. open wide, inhale, squeeze butts, mountain, exhale, one more time, breathe in, breathe out
we start with side squat ke kanan, kiri. Tangan di paha, out in. bokong ke belakang, lutut ke luar. chest high
pake tangannya, down and up

coaching
 coaching

coaching

s. Jump heels down and together into plie

e, breathe in, breathe out
, lutut ke luar. chest high
 CL BW

#1 Final Song
#2 Treasured Soul
#3 Momentum
#4 Rich Boy
#5 In Another Life
#6 Walk on Water
#7 Matches
#8 Rich Girl
#9
#10

Track Listing BV 40 BV 41 Bieber feat.

Justin
Warm Up 1 Break
SparksFree-Ariana
Tomahawk Grande feat. Zedd
Mix)-Fredde Le Ludacris
Greyhound-Swedish
2 Grand House Mafia
3 Out Of MyTo
Addicted Mind-Demolition Squad
You (Sick Individuals Salute-Shame!
LMFAO feat. Natalia
4 Remix)-Avicii Kills
The Phoenix-Fall Out
Peak Cardio 5 Beat It-Fall Out Boy feat. John Mayer Boy
Leave The World Behind-
Integrated Axwell^Ingrosso, Angello, Laidback
Strength 6 Luke & Deborah Cox Vogue-Natural Boss
Core Strength Boom Boom-Justice
-Core
HipsStrength 7 Low-Flo Rida feat. T-Pain Crew
Bennassi feat. Chris
-Active
Abs 8 Molecules-Disclosure Brown
Recovery 9 XO-Beyonce` Earned It-The Weeknd
10
11
12
13 Up In The Air-Thirty
Bonus Track 1 Your Body-Christina
Next To Aguilera
You-Chris Brown feat. Justin Seconds To Mars
Love Lockdown-Kanye
Bonus Track 2 Bieber West
Take All Of Me-Majestic
Alt 1
Alt 1
 6 strength hips and glutes
7 strength shoulder and back
8 strength integrated (postural training, core control, leg stren

non floor cardio track

tone 1
final song 5:01
GM CL BW
7 May 9 May
Final Song Final Song
Treasured Soul Treasured Soul
Momentum Breathe
Call My Name Get Up
I Don't Care Stay
Tusk Tusk
Walk on Water Walk on Water
Sorry Matches
Shaky Shaky Shaky Shaky
No Diggity Give Me A Reason

BV 42 BV
Five43
More Hours- BV
Love44On Me-Galantis & Hook N
Beautiful Day-Summer
Aoki & Laidback of '89
Luke feat. Lil Deorro & Chris Brown
Grand Remix)-Nikki Sling
Jon Williams
Let's Go Crazy-The Move Your Body-Sia
Shake It-Metro Station Lonely
FrancisCity
Remix)- Breathe-Seeb feat. Neev To
Scared To Be Lonely-Back
Paradise-Avant Guarded
Funkrokr Extended Mix)-Katy Phantoms, SkylarOut
I Don't Care-Fall Astin Gold
In The Name Of Love-Burning
Perry Boy Pyres
We Will Be-Wilkinson feat. Matt
Alive (Cash Cash & Kalkutta Wills
Dancing With Fire-Boom Box
Remix)-Krewella ILYSM-A Life Discarded Cartel feat. Stalking Gia
Bang Bang-Jessie J, Ariana Sorry-Justin Bieber
Grande & Nicki
Do It Right (ClubMinaj
Mix)-Martin Domino-Jessie J Shaky Shaky-Daddy Yankee
Solveig feat. Tkay Maidza Kids-OneRepublic
She's Gone-Daryl Hall & Cool Girl-Tove Lo
True Colours-Zedd John Oates Location-Khalid

Good Times-INXS with Jimmy

Barnes
Rolling In The Deep-Love Letters Uprising-TransNoise Anywhere (LUCA LUSH Remix)-Dillion Francis feat. Will
In April Hold On-Wilson Phillips Rio (Remix)-Netsky feat. Macklemore & Digital Farm Animals

My Way-Calvin Harris
Get Up (Extended Version)-Bingo Players
ostural training, core control, leg strength, and heart rate lift
 XBATA CL
11 May 14 May
Dont Leave
Something Just Like this
Breathe Momentum
Rich Boy Rich Boy
Stay In Another Life
Tusk Tusk
Walk On Water Walk On Water
Say You Do
No church in the wild
Lose My Mind

BV 45 Tone 1
Final Song (Diplo &
Jauz Remix)-Mø
Treasured Soul-
Michael Calfan
Momentum-Don
Diablo
Rich
ClawBoy-Galantis
Remix)-Afrojack
& David Guetta

Tusk-Hell Toupee
Walk On Water-Thirty
Seconds To Mars feat.
Say You Do-Sigala
Imani & DJ Fresh
Into Dust-Paris Blohm
feat. Elle Vee
Wings (Nu:Logic
Remix)-Birdy
West feat. Frank Ocean
&
NoThe Dream
Diggity-Campsite
Dream
Lose My Mind-Dean
Lewis
She Said-Sundara
SH Remix)-Dillion Francis feat. Will Karma
eat. Macklemore & Digital Farm Animals

rsion)-Bingo Players
Track # Song Duration
#1 Break
RockinFree-Ariana Grande&feat.
'N' Rollin' (Jewelz Zedd
Scott Sparks Tomahawk Mix)-Fredde
#2 Le Grand
#3 Out Of My Mind-Demolition Squad
#4 Addicted To You (Sick Individuals Remix)-Avicii
#5 Beat
LeaveIt-Fall Out Boy
The World feat. John Mayer
Behind-Axwell^Ingrosso, Angello, Laidback Luke
#6 & Deborah Cox
#7 Low-Flo Rida feat. T-Pain
#8 Molecules-Disclosure
#9 XO-Beyonce`
#1 All Around The World-Justin Bieber feat. Ludacris
#2 Greyhound-Swedish House Mafia
#3 Salute-Shame!
#4 Champagne Showers-LMFAO feat. Natalia Kills
#5 The Phoenix-Fall Out Boy
#6 Vogue-Natural Boss
#7 Boom Boom-Justice Crew
#8 Paradise-Benny Bennassi feat. Chris Brown
#9 Earned It-The Weeknd
#1 Beautiful Day-Summer of '89
#2 Turbulence (Radio Edit)-Steve Aoki & Laidback Luke feat. Lil Jon
#3 Shake It-Metro Station
#4 Paradise-Avant Guarded
#5 I Kissed A Girl (Jason Nevins Funkrokr Extended Mix)-Katy Perry
#6 Alive (Cash Cash & Kalkutta Remix)-Krewella
#7 Bang Bang-Jessie J, Ariana Grande & Nicki Minaj
#8 Do It Right (Club Mix)-Martin Solveig feat. Tkay Maidza
#9 True Colours-Zedd
#1 Five More Hours-Deorro & Chris Brown
#2 Glowing (Fredde Le Grand Remix)-Nikki Williams
#3 Let's Go Crazy-The Lonely City
#4 Call My Name (Dillon Francis Remix)-Phantoms, Skylar Astin
#5 I Don't Care-Fall Out Boy
#6 ILYSM-A Life Discarded
#7 Domino-Jessie J
#8 Kids-OneRepublic
#9 She's Gone-Daryl Hall & John Oates
#1 Love On Me-Galantis & Hook N Sling
#2 Move Your Body-Sia
#3 Breathe-Seeb feat. Neev
#4 Scared To Be Lonely-Back To Gold
#5 In The Name Of Love-Burning Pyres
#6A We Will Be-Wilkinson feat. Matt Wills
#6B Dancing With Fire-Boom Box Cartel feat. Stalking Gia
#7A Sorry-Justin Bieber
#7B Shaky Shaky-Daddy Yankee
#8 Cool Girl-Tove Lo
#9 Location-Khalid
#1 Don’t Leave (Throttle Remix)-Snakehips & MØ 5:01
#2 Something Just Like This-American Dynamite 4:06
#3 The Greatest-Sia 3:21
#4A Black And Yellow-Wiz Khalifa 3:38
#4B Hear You Say-Joyzu feat. Olivia Reid 3:14
#5 Stay-Zedd & Alessia&Cara
Light Us Up-Matrix Futurebound feat. Callum 3:35
#6A Scott 3:48
#6B Matches-Cash Cash & ROZES 3:07
#7A Ants Nest-Jillionaire & Swick feat. T.O.K 3:32
#7B Way Down We Go-Kaleo 3:39
#8 Give Me A Reason-Sean Will & 40 Cobras 3:18
#9 The Cure-Lady Gaga 3:29
#4 Without U-Steve Aoki & DVBBS 3:44
B1 Run Wild (Kaaze’s Swede Remix)-Hardwell feat. Jake Reese 5:30
B2 Don’t Let Me Down (Illenium Remix)-The Chainsmokers feat. Daya 3:37
#1 Final Song (Diplo & Jauz Remix)-Mø 5:02
#2 Treasured Soul-Michael Calfan 4:08
#3 Momentum-Don Diablo 2:49
#4 Rich Boy-Galantis 3:03
#5 Another Life (Yellow Claw Remix)-Afrojack & David Guetta 2:39
#6 Tusk-Hell Toupee 3:31
#7 Walk On Water-Thirty Seconds To Mars 4:16
#8 Say You Do-Sigala feat. Imani & DJ Fresh 3:22
#9 Into Dust-Paris Blohm feat. Elle Vee 3:57
#10 Wings (Nu:Logic Remix)-Birdy 6:22
#11 No Church In The Wild-Jay Z & Kanye West feat. Frank Ocean & The 4:22
#12 No Diggity-Campsite Dream 3:45
#13 Lose My Mind-Dean Lewis 3:20
#8 She Said-Sundara Karma
#1 My Way-Calvin Harris
#4 Get Up (Extended Version)-Bingo Players
B1 Anywhere (LUCA LUSH Remix)-Dillion Francis feat. Will Heard
B2 Rio (Remix)-Netsky feat. Macklemore & Digital Farm Animals
B1 Uprising-TransNoise
B2 Hold On-Wilson Phillips

#3 Momentum-Don Diablo 2:49

#4B Hear You Say-Joyzu feat. Olivia Reid 3:14
#5 Another Life (Yellow Claw Remix)-Afrojack & David Guetta 2:39
#7A Ants
LightNest-Jillionaire
Us Up-Matrix &&Futurebound
Swick feat. T.O.K
feat. Callum 3:32
#6A Scott 3:48

#3 Momentum-Don Diablo 2:49

#4 Rich Boy-Galantis 3:03
#5 Another Life (Yellow Claw Remix)-Afrojack & David Guetta 2:39
#6 Tusk-Hell Toupee 3:31
#7 Walk On Water-Thirty Seconds To Mars 4:16
Category Release floor
WARM UP 1 BODYVIVE 3.1 / 40
CARDIO 1 BODYVIVE 3.1 / 40
CARDIO 2 BODYVIVE 3.1 / 40
CARDIO 3 BODYVIVE 3.1 / 40
PEAK CARDIO BODYVIVE 3.1 / 40
INTEGRATED STRENGTH BODYVIVE 3.1 / 40
CORE STRENGTH - HIPS BODYVIVE 3.1 / 40
CORE STRENGTH - ABS BODYVIVE 3.1 / 40
ACTIVE RECOVERY BODYVIVE 3.1 / 40
WARM UP 1 BODYVIVE 3.1 / 41
CARDIO 1 BODYVIVE 3.1 / 41
CARDIO 2 BODYVIVE 3.1 / 41
CARDIO 3 BODYVIVE 3.1 / 41
PEAK CARDIO BODYVIVE 3.1 / 41
INTEGRATED STRENGTH BODYVIVE 3.1 / 41
CORE STRENGTH - HIPS BODYVIVE 3.1 / 41
CORE STRENGTH - ABS BODYVIVE 3.1 / 41
ACTIVE RECOVERY BODYVIVE 3.1 / 41
WARM UP 1 BODYVIVE 3.1 / 42
CARDIO 1 BODYVIVE 3.1 / 42
CARDIO 2 BODYVIVE 3.1 / 42
CARDIO 3 BODYVIVE 3.1 / 42
PEAK CARDIO BODYVIVE 3.1 / 42
INTEGRATED STRENGTH BODYVIVE 3.1 / 42 yes
CORE STRENGTH - HIPS BODYVIVE 3.1 / 42
CORE STRENGTH - ABS BODYVIVE 3.1 / 42
ACTIVE RECOVERY BODYVIVE 3.1 / 42
WARM UP 1 BODYVIVE 3.1 / 43
CARDIO 1 BODYVIVE 3.1 / 43
CARDIO 2 BODYVIVE 3.1 / 43
CARDIO 3 BODYVIVE 3.1 / 43
PEAK CARDIO BODYVIVE 3.1 / 43
INTEGRATED STRENGTH BODYVIVE 3.1 / 43
CORE STRENGTH - HIPS BODYVIVE 3.1 / 43
CORE STRENGTH - ABS BODYVIVE 3.1 / 43
ACTIVE RECOVERY BODYVIVE 3.1 / 43
WARM UP 1 BODYVIVE 3.1 / 44
CARDIO 1 BODYVIVE 3.1 / 44
CARDIO 2 BODYVIVE 3.1 / 44
CARDIO 3 BODYVIVE 3.1 / 44
PEAK CARDIO BODYVIVE 3.1 / 44
INTEGRATED STRENGTH BODYVIVE 3.1 / 44
INTEGRATED STRENGTH BODYVIVE 3.1 / 44
CORE STRENGTH - HIPS BODYVIVE 3.1 / 44
CORE STRENGTH - HIPS BODYVIVE 3.1 / 44
CORE STRENGTH - ABS BODYVIVE 3.1 / 44
ACTIVE RECOVERY BODYVIVE 3.1 / 44
WARM UP 1 BODYVIVE 3.1 / 45
CARDIO 1 BODYVIVE 3.1 / 45
CARDIO 2 BODYVIVE 3.1 / 45
CARDIO 3 BODYVIVE 3.1 / 45
CARDIO 3 BODYVIVE 3.1 / 45
PEAK CARDIO BODYVIVE 3.1 / 45
INTEGRATED STRENGTH BODYVIVE 3.1 / 45
INTEGRATED STRENGTH BODYVIVE 3.1 / 45
CORE STRENGTH - HIPS BODYVIVE 3.1 / 45
CORE STRENGTH - HIPS BODYVIVE 3.1 / 45
CORE STRENGTH - ABS BODYVIVE 3.1 / 45
ACTIVE RECOVERY BODYVIVE 3.1 / 45
CARDIO 3 BODYVIVE 3.1 / 46
UPPER BODY STRENGTH BODYVIVE 3.1 / 47
CORE STRENGTH - BACK BODYVIVE 3.1 / 48
WARM UP 1 LES MILLS TONE 1
WARM UP 2 LES MILLS TONE 1
CARDIO LES MILLS TONE 1
CARDIO LES MILLS TONE 1
CARDIO LES MILLS TONE 1
STRENGTH LES MILLS TONE 1
STRENGTH LES MILLS TONE 1
STRENGTH LES MILLS TONE 1
CARDIO LES MILLS TONE 1
CARDIO LES MILLS TONE 1
CORE LES MILLS TONE 1 Y
CORE LES MILLS TONE 1 Y
CORE LES MILLS TONE 1 Y
LES MILLS TONE 1
CARDIO BODYVIVE 3.1 / 44
CARDIO BODYVIVE 3.1 / 44
BODYVIVE 3.1 / 44
BODYVIVE 3.1 / 44
 BODYVIVE 3.1 / 43
BODYVIVE 3.1 / 43

CARDIO LES MILLS TONE 1

CARDIO 3 BODYVIVE 3.1 / 45
CARDIO LES MILLS TONE 1
CORE STRENGTH - HIPS BODYVIVE 3.1 / 45
INTEGRATED STRENGTH BODYVIVE 3.1 / 45

CARDIO LES MILLS TONE 1

CARDIO LES MILLS TONE 1
CARDIO LES MILLS TONE 1
STRENGTH LES MILLS TONE 1
STRENGTH LES MILLS TONE 1
 6. STRENGTH
Exercise
band, feet hip-width apart, cross
handles, HOH
4x Back Tap L&R , HOH
4x Side Step L&R, HOH
4x Side Step R&L. Lift arms F

Quick Pulse Squat. HOH, set up for

next move on last 8 cts
8x Pulse Rear Leg Lift L&R, HOH

Ref / _We can make Recover, step off band

7. STRENGTH
set up
counts reps AJ
panggul, soften your knees. Kita mulai dengan hips
16 exercise. Kakicore
bracing your kanan andkalian tap ke
standing belakang.
upright. shoulders
32 5x back panjangin lehernya, kaya miss universe
more? i'll give you more. lurusin tangan nya ke
32 2 1/2 x depan
Hello shoulders, kanan, jalannya kecil kecil aja
32 3x dorong
Kalau ini pake ujung sepatu
keberatan, kalian.
rendahin sedikit atau balikin
ke panggul kalian. you choose, like this or like this.
one
cobamore
jalanwalk.
lebih rendah tapi angkat lebih tinggi.
thats how you do it.
Tangan
12 11 10di9 panggu,
8 7 can u squat
squat secepet-cepetnya
and go lower 4 lagi terus.
2 12x kaki kanan extension
32 6x 8 7 that,
do 6 5 4youre
3 2 switch
gonna be working your butt and
your
argggh,core a lot.
anas stay with me girl. guess what, setengah
jalan,
kalian, coba di lagi,
setengah angkat angkat angkat dan tahan di
atas. i
nteresting how your butt can work like this right,
stabilizing
tahan dikit the
lagimuscles and more
nak. do one the core,
rep with me,
watch, one more

16

ambil
puter keplates
bawah hands up kita
jatuhin masuk
badan integrated
ke depan tanganstrength.
ke lurusin tangannya ke atas nuka ke s
lantai.
tinggi. bales
kakinya naik berdiri
sedikit puter lurusin.
ditekuk, Exactly.
all the time, and
brace your abs all the time.
One more time, tangan di bawah pundak, keep your
elbows
tahan disoft. one
atas. morewe
i think time every
need body.it a little bit
to make
faster
down open tahan di bawah row kanan kiri. ulang ke
atas berdiri
you got tahan
it. coba di atas
tidak shouldersama
ada puteran presssekali
kanandikiri
badan kalian.are
yeah bodies yachanging,
jadi bener2 isolatedguys,
beautiful baackweexercise
find
strength in your _____
we find strength when you stay still, give me one
more time. satu lagi.
u okay? can we move on to next exercise?
kaki kanan ke belakang lunging position. dua dua
down
angkatdown
tumitup up.
belakang, kaki belakang harus selalu di
jinjit
puter pundak nya ke belakang dan jepit tulang
belikat kalian
ini plates menghadap ke depan, nah baru deh berasa
di pundak
satu lagi, bawa plates nya ke dada, triple pulse
watch 3 2 1 leg lift
bawa
aj mautangannya ke samping
kasi satu surprise, kaya
kamu sayap
siap ikut ga, ready,
tsaaah
shall we jump
lompat ke atas, jadi ga ke depan tapi ke atas
show me, bend your knees, push the floor away
cmon kalibata, i know youre strong
you need to show me you're strong
last one
reset left leg
2 and 2
one more challenge in 30 seconds
lift
i dont need to say it, i just need to show it.
ready to come with me?
join me, coba, give it a try
see
powerhow strong
brings can
the you push
intensity thethe
into floor away giving
workout.
you results that you want
cmon
satu lagi semuanya. Finish it!
 AZIZA
pinggang, dan buka dada nya. kaki kanan tap side
and
bokongbacknya. last one, 4 3 2. Now everybody, jalan
ke kanankunci perutnya, tekuk kakinya dan dorong
caranya
pake
tangan ujung luar sepatu
ke depan. handsnya
up tangannya lurus
shoulders back.
if this is too hard, you can lower down the
handles.
bahu tetep kerja asal tulang belikat nya dijepit.
tulang belikat aktif, shoulders aktif

guys, squat extension

kaki kanan as fast as you can, can
6,5,4,3,2, you go lower, 4,3,2, 1
switch
8,7,6,5,4,3,2,1.
Now bergerak dari pangkal paha,
kencengin lagi bokong nya,
kunci lagi perutnya,
apa
how kabar
about yang di belakang?
bend your udahmore.
knees a little pedes?
coba
lebih rendah lagi. rasain lagi bokong nya.
regulars, dont touch the floor, this is even r
harder, this works your glutes even more

ted strength. lurusin tangannya ke atas nuka ke samping super slow

GAME PLAN

feedback

always reassure, and mean it

artikulasi
confidence
suara ga jelas
dengerin lagu
suruh diem dulu baru suruh exercise
encourage
be direct with coaching
aziza teknik ilang waktu coaching sambil gerak. be aware
gerakan harus besar, biar kebawa di coaching

how to get people's attention