Duration: 54 minutes
Equipment: None required
Presenters: Marlon Woods, Rachael Newsham, Chin Chen, Meno Thomas, Vili Fifita

1A. UPPER BODY WARM-UP
What's Up performed by Killrude
Moves: Jab, Cross, Jab Pulse, Shuffle, Hook, Pulse, Uppercut

1B. LOWER BODY WARM-UP
JUMPIN performed by Cory Ruin made famous by Pitbull & Lil Jon
Moves: Hip Roll, 3-Step, Knee, Front Kick, Pulse, Side Kick, Roundhouse Kick, Step Out In

2. COMBAT 1
ZONES performed by INF
Moves: Hook, Front Knee, Roundhouse Kick, Karate Punch, Pulse

3. POWER TRAINING 1
Shiver performed by Deerfurther made famous by John Summit & HAYLA
Moves: Run, Walking Jab, Jump Jab, Jumping Jack, Corkscrew, Jab, Cross

4. COMBAT 2
2003 performed by Arkiteckt made famous by TNT aka TECHNOBOY 'N' TUNEBOY
Moves: Back Knee, Front Knee, Pulse, Jump Kick, Jab, Uppercut, Side Kick, Knee

5. POWER TRAINING 2
Can't Stop performed by Ladies For Cake made famous by Bare Up
Run (Part 1) performed by World's End made famous by Mozey feat. Sofia
Moves: Pushup, Squat, Mountain Climber, Knee, Run, Drop Squat, Sprawl with Vertical Leap, 7-Step Lateral High Knee, Jab

6. COMBAT 3
FLEUMM YEHH performed by GoodieBaddie
Moves: Inside Leg Kick, Ginga Combo, Lateral Hop Combo, Double-Pulse Squat, Jack In/Out, Squat Jack Combo

7. MUAY THAI
Hey Ya! performed by Nasty Voodoo made famous by LEOWI & Lucky Luke
Moves: Jab, Cross, Horizontal Elbow, Back Knee, Dropping Elbow, Front Knee

8. POWER TRAINING 3
Not Even Love performed by The Rottwe made famous by Seven Lions & ILLENIUM
Moves: Shoulder Stretch, Jab, Cross, Uppercut, Walking Jab, Hook

9. CONDITIONING
Dare U performed by Hank Ricks made famous by NLE Choppa & Imagine Dragons
Moves: Crunch Up, Hold, Lower Down, Leg Extension Combo, Oblique Knee Drop, Triple Kick Combo, Hover, Plank, Foot Tap, Moving Plank Combo

10. COOLDOWN
MOVIN performed by Rubi Du feat. BLENDWISE
Moves: Childs Pose, Hurdler Stretch, Kneeling Adductor Stretch, Tricep Stretch, Standing Quad Stretch, Iliotibial Band Stretch