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30 min Bootcamp: Bodyweight

Intermediate

30 min Bootcamp: Bodyweight

Originally aired

Adrian Williams

Rowing

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Experience a dynamic workout with 30 min Bootcamp Bodyweight led by Adrian Williams. This intermediate-level class combines cardio and strength for an efficient session. Expect exciting intervals on the Row, followed by full-body moves on the floor. The class focuses on muscles including glutes, quads, and hamstrings. Enjoy the motivating beats of hip-hop/rap music throughout your workout.

Explicit

Subtitles: EN

Equipment

  • Workout Mat
  • Rowing machine

Featuring music by

Drake, Rick Ross, Big Sean, Future

Playlist

  • Hombres y Mujeres

    Hombres y Mujeres

    Gordo, Feid
  • LEGENDADDY

    BOMBÓN

    Daddy Yankee, El Alfa, Lil Jon
  • The Best In The World Pack

    Money In The Grave (feat. Rick Ross)

    Drake, Rick Ross

Playlist

  • Hombres y Mujeres

    Hombres y Mujeres

    Gordo, Feid
  • LEGENDADDY

    BOMBÓN

    Daddy Yankee, El Alfa, Lil Jon
  • The Best In The World Pack

    Money In The Grave (feat. Rick Ross)

    Drake, Rick Ross
  • EVOL

    Maybach

    Future

Class plan

  • warmup

    Warm Up

    3 Movements

    4 min

  • caesar

    Rowing

    6 Movements

    9 min

  • full_body

    Full Body

    29 Movements

    10 min

  • caesar

    Rowing

    9 Movements

    7 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Quads

13%
Tertiary muscle group

Glutes

13%
Tertiary muscle group

Hamstrings

12%
Tertiary muscle group

Core

10%
Secondary muscle group

Hips

9%
Secondary muscle group

Other

43%
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