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30 min Bootcamp: 50/50

30 min Bootcamp: 50/50

Originally aired

Cliff Dwenger

Cycling

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More info

You'll spend the first half of this bootcamp with Cliff on the Bike doing high-intensity intervals and the second half on the mat for strengthening exercises. This efficient and challenging full-body workout will boost your confidence.

Equipment

  • Medium Dumbbells
  • Heavy Dumbbells
  • Workout Mat
  • Stationary bike

Featuring music by

Ludacris, Lil' Jon, David Guetta, Usher

Playlist

  • music

    Ballin' Out of Control (feat. Nate Dogg)

    Nate Dogg, Jermaine Dupri
  • music

    Get Busy

    Sean Paul
  • music

    Belly Dancer

    Imanbek, BYOR

Playlist

  • music

    Ballin' Out of Control (feat. Nate Dogg)

    Nate Dogg, Jermaine Dupri
  • music

    Get Busy

    Sean Paul
  • music

    Belly Dancer

    Imanbek, BYOR
  • music

    Pump It Up

    Endor

Class plan

  • warmup

    Warm Up

    1 Movement

    3 min

  • cycling

    Cycling

    2 Movements

    11 min

  • transition

    Transition

    1 Movement

    1 min

  • full_body

    Full Body

    34 Movements

    15 min

Body activity

Body Activity

Glutes

15%
Tertiary muscle group

Quads

15%
Tertiary muscle group

Hamstrings

14%
Tertiary muscle group

Hips

10%
Secondary muscle group

Calves

10%
Secondary muscle group

Other

36%