Duration: 35 minutes
Equipment: None required
Presenters: Meno Thomas, Vili Fifita, Desmond Wong, Natasha Vincent, Lisa MacDonald, Steve Tansey, Cesar Vasquez, Lula Slaughter, Dan Cohen, Rachael Newsham, Marlon Woods

1A. UPPER BODY WARM-UP
Barricade performed by Kupid's Lounge made famous by Axwell
Moves: Jab, Pulse, Cross, Bob, Shuffle, Hook, Uppercut, Scissor, Front Stance, Jumping Jack, Side Lunge, Low Block, Mid Block, Karate Punch

1B. LOWER BODY WARM-UP
Tambor performed by Tennis Head made famous by Sak Noel
Moves: Squat Pulse, Adductor Stretch, Hip Roll, Step, Knee, Roundhouse Kick, Side Kick, Pulse

2. COMBAT
It's Been So Long performed by NOAM DEE
Moves: Jab, Cross, Uppercut, Knee, Pulse, Front Kick, Running Knees, Shield, Step, Striking Guard, Roundhouse Kick

3. POWER TRAINING
Make No Sound performed by Paul Broiyer made famous by Brookes Brothers feat. Liam Bailey
Moves: Run, Jab, Cross, Body Shot, Hook, Power Hook, Jump, Uppercut, Jumping Jack

4. MUAY THAI
We Can't Stop performed by Stereo Saw made famous by AFROJACK, Timmy Trumpet & Lil Jon
Moves: Knee, Jab, Descending Elbow, Ascending Elbow, Pulse, Running Knee, Uppercut, Cross

5. CONDITIONING
Used To performed by Nbhd Nick
Moves: Cross Crawl Combo, Twist, Triple Pulse C-Crunch Extension Combo, Side Hover, Side Hover Hip Lift Pulse, Leg Lift, Side Kick

6. COOLDOWN
Bring The Whole Hood performed by Derrick Kaine made famous by Evvie McKinney
Moves: Lower Back Stretch, Lying Glute Stretch, Lying Hamstring Stretch, Seated Adductor Stretch, Hip Flexor Stretch, Shoulder Stretch, Quad Stretch, Side Body Stretch