Duration: 59 minutes
Equipment: None required
Presenters: Rachael Newsham, Dan Cohen, Tauvaga Siolo

1A. UPPER BODY WARMUP
Hit Me With Your Best Shot performed by Toned Jam made famous by Neon Ninja
Moves: Uppercut, Jab, Cross, Hook, Decoy Switch, Squat Pulse, Pulsing Lunge

1B. LOWER BODY WARMUP
Roar performed by Beautiful Light made famous by Hot Cherry
Moves: Front Knee, Front Kick, Back Kick, Shoot, Roundhouse Kick, Side Kick

2. COMBAT 1
Black or White (Combat Remix) performed by The Treat Ring made famous by KoKa
Moves: Plyo Push, Push Kick

3. POWER TRAINING 1
Fly Away performed by Deer Between made famous by Visa and AL Storm
Moves: Combat Stance, Uppercut, Jab, Cross, Hook

4. COMBAT 2
Emergency performed by Primal Forum made famous by Steve Aoki feat. Lil Jon, Chiddy Bang
Moves: Split Lunge, Squat Pulse, Roundhouse Knee

5. POWER TRAINING 2
Rise Again performed by The Settled Crest made famous by Breeze v Lost Witness
Moves: Jump Jab, Hook, Uppercut

6. COMBAT 3
What's Love performed by Unbeatable Tide made famous by Ste Ingham and Nick Skitz
Moves: Knife Strike, Decoy Switch, Back Kick, Jab, Front Kick, Kata

7. MUAY THAI
Kryptonite performed by Proof Luke made famous by Speedogang
Moves: Running Man Knee, Jab, Ascending Elbow, Hook, Superman Punch

8. POWER TRAINING 3
Sunshine On A Cloudy Day performed by Green Pedro made famous by Bang!
Moves: Double Jab, Hook, Shuffle, Uppercut, Run OTS

9. CONDITIONING
You're The Best performed by Blazed Calm made famous by #1 Martial Arts Movies from Karate Kid
Moves: C-Crunch, Oblique Pulse Crunch, Cross Legs, Cross Crawl, Pulse Tricep Pushup

10. COOLDOWN
Now We Are Free performed by Slide Betta made famous by Lisa Kelly
Moves: Glute Twist Stretch, Hip Flexor Stretch, Hamstring Stretch, Flat Back, Side Stretch, Quad Stretch, Shoulder Stretch, Calf Stretch