Duration: 54 minutes
Equipment: None required
Presenters: Lisa Osborne, Fran Torres

1. WARM-UP
Dance To The Rhythm performed by Felix Free made famous by Block & Crown, Maickel Telussa
Moves: Squat, Bounce, Step Touch & Bounce Combo, Run OTS, Run F&B Combo, Side Lunge, Pushup Narrow

2. MIXED IMPACT
Salt performed by Sunlit Striped made famous by Ava Max
Moves: Step Curl, Cross Chest Pull, Gallop, Run Cross Pattern, Run OTS, Side Step Over, Easy Jumping Jack or Side Tap

3. AEROBIC
Up performed by Balloon Empire made famous by Cardi B
Moves: Run OTS, Single Knee, Knees & Shuffle Combo, Shuffle, Run, Swing & Drop Squat Combo, Run Combo with Pivot Turn, Drop Squat, Jumping Jack Single Punch Up, Jumping Jack

4. PLYOMETRIC
Drop That Low (When I Dip) performed by Hot Chocolate Disaster made famous by Tujamo
Moves: Power 3-Step Run, Skater Combo, Run OTS, Lunge & Drop Squat Combo with Hold
Lunge, Wide Squat Jump, Plyometric Lunge, Skater, Rope Pull

5. ATHLETIC STRENGTH
Gotta Keep Movin performed by Shan-demonium made famous by Ricky Cage
Moves: Single-Leg Hip Extension, Single-Leg Deadlift with Aeroplane Arms, Single & Triple Pulse Pushup Combo, Tricep Pushup, Chest Pushup

6. RUNNING
Utopia performed by Easy Livin' made famous by dBrotherz
Moves: Back Step & Long Lunge Combo, Drop Squat, Circle Run, Shuffle Ots, High Knee Run OTS

7. AGILITY
Punch The Gas performed by The Fleecers made famous by Brisk & S3RL
Moves: Ladder Run OTS, Down Jack OTS, Ski Jump, Skipping Rope Arms, Down Jack & Ski Jump Combo, Double Ski & Fast Ski Jump Combo, Double Ski, Side Bounce Combo, Side Bounce & Double Jump Combo

8. INTERVAL
That Feelin performed by Vault Of Stars made famous by S3RL feat. Kayliana
Moves: Jog OTS, Single Side Flick, Double Side Flick, Run OTS & Slow Diamond Arm Combo, Run & Kick Combo, Knee & Kick Combo, Single Kick, Jumping Jack, Jumping Jack & Fast Diamond Arm Combo

9. POWER
Ecuador performed by Madagascar made famous by SASH! & Olly James
Moves: Run OTS, Knee Repeater & Run Across Combo, Jumping Jack, Burpee, Snowboard, High Knee Run F&B Combo, Burpee & Snowboard Combo

10. CORE
Fireworks performed by Better Believe made famous by Purple Disco Machine feat. Moss Kenna & The Knocks
Moves: Double Cross Crawl, Pulse Crunch & Reach Through Combo, Cross Crawl, Glute Bridge, Knee Lift Combo, Mountain Climber, Double Knee

11. COOLDOWN
Little Bit of Love performed by Mystic Magic made famous by Tom Grennan
Moves: Lying Glute Stretch, Kneeling Side Stretch, Kneeling Hip Flexor Stretch, Calf Stretch, Quad Stretch, Squat Down, Hamstring Stretch

MONTAGE: In Your Arms (Instrumental) performed by Herlock