Duration: 53 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham, Vili Fifita

1A. UPPER BODY WARM-UP
Symphony performed by Canteen Fiend made famous by Blasterjaxx & Jebroer
Moves: Combat Stance, Jab, Uppercut, Pulse, Shuffle, Jab Combo, Front Stance, Walking Jab, Jumping Jack, Hook

1B. LOWER BODY WARM-UP
Beggin' performed by Cotton Clarkson made famous by Måneskin
Moves: Front Stance, Adductor Stretch, Front Knee, Combat Stance, Front Kick, Pulse OTS, Roundhouse Kick, Walking Knees, Side Kick, Shuffle, Scissor

3. COMBAT 1
Its Goin' Down Tonight performed by Floot made famous by Manwell x Club Danger
Moves: Combat Stance, Jab Cross Tempo Combo, Jab, Cross, Evasive Side Kick Combo, Cat Stance, Front Kick, Drop Squat & Reach

3. POWER TRAINING 1
Let Me Go performed by Hegemonic Supersonic made famous by Lee Mvtthews feat. Embher
Moves: Front Stance, Run OTS, Walking Jab, Jab, Jump Jab, Combat Stance, Uppercut, Cross, Agility Punch Clock Combo

4. COMBAT 2
Flying Dutchman performed by Lost Ships At Sea made famous by Blasterjaxx & Zafrir
Moves: Combat Stance, Rising Cross Block, Boxing Guard, Jab, Knee, Front Kick, Shuffle, Jump Kick, Karate Punch, Side Kick

5. POWER TRAINING 2
Gold Dust performed by Shyne made famous by DJ Fresh
Moves: Run ITS, Squats, Mountain Climber & Pushup Combo, Triple Pulse Pushup, Triple Pulse Squat, Jab, Cross, Touchdown Combo, Plyo Tuck Jump, Drop Squat

6. COMBAT 3
Make It Look Easy performed by The Hot Showers made famous by DITA
Moves: Front Stance, Esquiva Lunge Combo, Forward Facing Esquiva, Lunge, Knee, Triple Jab, Decoy Switch Combo

7. MUAY THAI
Offender performed by Men In Orange Suits made famous by Dimension
Moves: Combat Stance, Jab, Cross, Uppercut, Knee, Jump Knee, Triple Elbow, Descending Elbow, Running Man Knees

8. POWER TRAINING 3
All You Ever Wanted performed by Unnecessary Words made famous by Rag'n'Bone Man
Moves: Front Stance, Shoulder Stretch, Run OTS, Jab, Hook, Cross, Pulse OTS, Combat Stance

9. CONDITIONING
Bongo Cha Cha Cha performed by Creeping Light made famous by Goodboys
Moves: Oblique Combo, Double Leg Extension, Triple Pulse C-Crunch, Triple Mountain Climber, Hover, Walking Hover Combo, Back Extensions

10. COOLDOWN
Fighter performed by Rough Drama made famous by Royal Deluxe
Moves: Childs Pose, Down Dog, Hip Flexor Stretch, Hamstring Stretch, Standing Quadricep Stretch, Tricep Stretch, Shoulder Stretch

MONTAGE: In Your Arms (Instrumental) performed by Herlock