BOOST #1
IN THIS LESSON
Radioactive - Power Music Workout - 4’03 - 146 bpm
This track is designed to elevate heart rate while blending lower-body strength, full-body coordination, and controlled power. By alternating dynamic squat patterns, rocking board balance, and progressive burpee work, participants improve cardiovascular endurance without losing movement quality. The inclusion of slow burpees allows time for coaching and safe execution, while faster combinations increase intensity and calorie burn. Stretching moments help maintain mobility and readiness between efforts. By the end of the track, participants are breathing hard, fully engaged, and confident in their ability to move dynamically on and off the board.
Part 1: Begin on the right side of the board, standing on the ground in a psoas stretch, holding for approximately 15 seconds to open the hip flexors and prepare the lower body.
Use four counts to transition onto the board, placing the hips above the logo, and perform four controlled squats, focusing on heel pressure and upright posture.
Move into rocking board, staying low in the legs, starting the rock toward the right side, then transition back into another squat sequence, this time performing eight squats.
Introduce the slow burpee, using 16 counts per repetition to clearly explain and demonstrate the movement. Perform three slow burpees, emphasizing safe transitions and proper alignment.
Pause with a four-count freeze, creating contrast with the music and building anticipation.
Finish the part with a 30-second cardio combination: one burpee followed by two squats, repeated four times, maintaining rhythm and control.
Coach: “Control first, then add intensity—move with purpose.”
Part 2: Start immediately with rocking boards, flowing directly into single squats, repeating the combination eight times to maintain momentum.
Continue with the burpee and two squats combination, performed for the next 30 seconds, repeating the sequence four times. Encourage participants to find their own pace while keeping clean form.
Coach: “Stay low, breathe, keep moving.”
Part 3: Transition to the ground on the opposite side of the board for another psoas stretch, allowing the hips to open symmetrically.
Return to the board with hips above the logo, moving slowly to ensure balance and control. Perform four single squats, then bend the knees, open the arms wide, and rock the board left to right, keeping the chest lifted.
Continue with 15 seconds of single squats, completing eight repetitions, maintaining steady breathing.
Finish the track with the final cardio combination of one burpee and two squats, using this last effort to challenge endurance before transitioning to the next track.
Coach: “Last push—strong legs, steady breath, finish proud.”