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Dan

(dancohen)
Male
New Zealand

My Favourite Programs

OK round 2!

WARM UP
skipping x5min
run with knees up x2min
side runs x2min
rotation arms x30 seconds each arm
Water.

The WORK OUT
run ots hard and fast x2min
moutain climbers x2 min
(do not stop and rest find a good pace)
crunch x1min
"T" push ups 12 each side

40m run drop down x6 burpee's run back and repeat x5min
plyo jump lunge alternate sides x2min
tricep dips off a bench x1min
plank x2min
do not drop, yes its tough.

jacks x2min
double squat thrust x2min
slow stager push ups x20 each side
reverse crunch x1min

repeat the whole circuit from the top x2.
x2 min recovery.

stretch.

good luck team. do it 2 -5 times then report back.

be safe

vaux

Messages

Showing 1 to 11 of 1544

Katie	Hi Dan! hope you enjoyed travelling around the world for all the quarterly's! in holland we get our megaquarterly in november...... passed my Bodypump dvd, with some good feedback! new releases next week!! katie
	25 Jun 2009 06:26

Hui Ling

Hi Dan,

Just relaunched BC40 yesterday and it really went well with the members. Thank you so much for this wonderful, memorable 10th anniversary release. It is special to me as I am one of those who experienced the first BC class in my country. We were at BC4 then. How things have changed and I'm glad I am still in the fight :)

The music is amazing and I really appreciate the many opportunities to coach, drive, and perform on stage. Will be enjoying doing and teaching this release for the next few weeks before we get all excited about BC41 :)

Cheers,
Hui Ling

20 Jun 2009 04:29

Charli

Thanks so much for your feedback and guidance on my Muay Thai track during the Combat Intensive in Santa Clara. I constantly think about everything you said and have gotten great feedback from members already! Even in Step and Pump too. :) Hope you all enjoy the remainder of your time in the US. We appreciate EVERYTHING you do more than you will ever know! :)

19 Jun 2009 08:51

Heather	Hi Dan! You said you'd break us down, but that intensive in Cali... WHOOO! That's some pain I haven't felt in a long time, but it was awesome. Thank you so much for coming all the way out here to see us, and I can't wait to get BC40 going! H
	19 Jun 2009 03:12

Hugo	Dan, thank you so much for your energy during the Mega Quarterly in Santa Clara.... it was AMAZING! Keep on Fightin'!!!!
	17 Jun 2009 09:41

Andy

Dan -

Thanks for coming to Poughkeepsie and rocking the house! Combat and Pump were fantastic and it gave everyone a huge shot of enthusiasm for doing our launches.

Loads of fun at the after-party and at Mulligan's, as well. Great seeing you again, brother. Come back and visit soon!

Andy

12 Jun 2009 12:49

Adam	Dan, Thanks for taking the time to speak to me and give me some pointers about my BC classes. I definitely will apply all that I learned. I had a blast at the LMNE Quareterly in Poughkeepsie, NY. Seeing you and the other presenters in action kicked it up a notch for me. Take care and, as we say in BC, "Stay with the Fight." Adam
	12 Jun 2009 03:37

Guiseppe	Dear Dan!!! I just want to tell you thanks because BodyCombat has enriched my life. Thanks for your energy ,passion and motivation..... Ihope to see you soon mate Guiseppe.
	09 Jun 2009 02:57

BCB(Body Combat BEAST!!!!!)	What's up brother!!! How are things in your world?
	09 Jun 2009 09:32

Sarah

Hi Dan
Thanks for an amazing Intensive Workshop at Golds La Grange on Friday - you are so inspiring! And you worked us hard! Great to see you teach us BC40 at the Q - fantastic release, and Track 6 is particularly AWESOME! Burn it to the ground baby!
Sarah (from Croydon)