Workout Breakdown – “Rattle/Get Up” – Bingo Players + Far East Movement / Up

Moves = 1 Variations = 2 Beats Per Minute (BPM) = 128 Area of Focus (AOF) = Upper body Overall Difficulty = Easy/Moderate (Increase the difficulty = add weights)

0:00 – 0:13 = INTRO/Stretch arms!

0:14 – 0:29 = CLOSED BILATERAL FORWARD PUNCH (BFP)/J1 -Arms close to the body but not touching the torso or sides. If you incorporate the core then you are also doing a vertical core crunch. Two for one!!

0:30 – 0:44 = WIDEN YOUR ARMS + Correct stance/posture/form if needed.

0:45 – 0:59 = OPEN BFP –Arms as wide open and away from the torso as possible in a back-n-forth motion —MAINTAIN POSTURE/FORM & SPEED!

1:00 – 1:37 = CLOSED BFP/J2 1:38 – 2:03 = OPEN BFP/J3

2:03 – 2:17 ===BREAK===

2:18 – 2:43 = OPEN BFP/J3 2:44 – 2:46 = DROP ARMS – DONE!

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