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Intermediate

45 min Bootcamp: Upper Body

Originally aired 6/6/24

Cliff Dwenger

Cycling

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Join Cliff Dwenger for the 45 min Bootcamp Upper Body class. This intermediate-level session combines heart-pumping intervals on the bike with upper-body strength training on the mat. The class focuses on glutes, hamstrings, and quads, providing a balanced workout. Enjoy a soundtrack of hip-hop/rap music as you work through the segments. This body focus bike bootcamp is designed to keep you engaged and challenged throughout.

Equipment

Medium Dumbbells
Heavy Dumbbells
Workout Mat
Stationary bike

Featuring music by

Justin Timberlake, Nicki Minaj, Lil Wayne, Britney Spears

Playlist

Can't Deny It (feat. Nate Dogg)
Fabolous, Nate Dogg
Break Ya Neck
Busta Rhymes
Hey Ya!
Outkast, OutKast
Uptown Funk (feat. Bruno Mars)
Mark Ronson, Bruno Mars
Scream & Shout (feat. Britney Spears)
will.i.am, Britney Spears
4 Minutes (feat. Justin Timberlake & Timbaland)
Madonna, Justin Timberlake, Timbaland
GDFR (feat. Sage the Gemini & Lookas)
Flo Rida, Sage The Gemini, Lookas, LooKas
A Milli (Album Version (Edited))
Lil Wayne
Pump It
The Black Eyed Peas
All I Do Is Win (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross)
DJ Kahled, Ludacris, T-Pain, Snoop Dogg, Rick Ross, DJ Khaled
Tambourine (Explicit Version)
Eve
Swalla (feat. Nicki Minaj & Ty Dolla $ign) (feat. Nicki Minaj & Ty Dolla $ign)
Jason Derulo, Nicki Minaj, Ty Dolla $ign
Morning Light (feat. Alicia Keys)
Justin Timberlake, Alicia Keys

Playlist

Can't Deny It (feat. Nate Dogg)
Fabolous, Nate Dogg
Break Ya Neck
Busta Rhymes
Hey Ya!
Outkast, OutKast
Uptown Funk (feat. Bruno Mars)
Mark Ronson, Bruno Mars
Scream & Shout (feat. Britney Spears)
will.i.am, Britney Spears
4 Minutes (feat. Justin Timberlake & Timbaland)
Madonna, Justin Timberlake, Timbaland
GDFR (feat. Sage the Gemini & Lookas)
Flo Rida, Sage The Gemini, Lookas, LooKas
A Milli (Album Version (Edited))
Lil Wayne
Pump It
The Black Eyed Peas
All I Do Is Win (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross)
DJ Kahled, Ludacris, T-Pain, Snoop Dogg, Rick Ross, DJ Khaled
Tambourine (Explicit Version)
Eve
Swalla (feat. Nicki Minaj & Ty Dolla $ign) (feat. Nicki Minaj & Ty Dolla $ign)
Jason Derulo, Nicki Minaj, Ty Dolla $ign
Morning Light (feat. Alicia Keys)
Justin Timberlake, Alicia Keys

Class plan

Warm Up
1 Movement
5 min
Cycling
1 Movement
8 min
Transition
1 Movement
1 min
Upper Body
25 Movements
15 min
Transition
1 Movement
1 min
Cycling
1 Movement
8 min
Transition
1 Movement
1 min
Upper Body
12 Movements
6 min

Body activity

Glutes

14%

Tertiary muscle group

Hamstrings

13%

Tertiary muscle group

Quads

13%

Tertiary muscle group

Core

Secondary muscle group

Calves

Secondary muscle group

Other

42%