Duration: 51 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Glen Ostergaard, Kylie Gates, Ben Main, René Vogel, Diana Archer Mills

1. WARM - UP
This Groove performed by House Emotion made famous by Oliver Heldens & LENNO
Moves: Deadlift, Upright Row, High Pull, Clean & Press, Squat, Mid-Stance Squat, Wide-Stance Squat, Lunge, Wide Deadlift

2. SQUATS
Pin The Grenade performed by Road Plus made famous by blink-182
Moves: Mid-Stance Squat, Squat with Calf Raise, Pulse Squat, Bottom Half Squat

3. CHEST
Wopbabalubop Bulapbub Boom performed by Blaze Sir made famous by Kool Hertz
Moves: Chest Press, Walking Bench Pushup, Bench Pushup, Plyo Pushup, Mountain Climber Combo

4. BACK
Your Gain performed by Swif7
Moves: Shoulder Roll, Deadlift, Deadrow, Triple Deadrow, High Pull, Plate Squat Press

5. TRICEPS
Disco Inferno performed by Force Pot made famous by 50 Cent
Moves: Tricep Extension, Tricep Press Pullover, Pulse Tricep Press, Rotating Side Plank, Bench Tricep Pushup

6. BICEPS
Like A Girl performed by Race Indigo made famous by Lizzo
Moves: Bicep Plate Curl, Bicep Plate Row, Mid-Range Pulse, Alt-Bicep Plate Curl

7. LUNGES
Lay It Down performed by Sleepy Rose made famous by Carmada feat. Georgi Kay
Moves: Bench Plate Front Squat, Backward-Stepping Lunge, Single-Arm Overhead Plate Shoulder Press, Single-Arm Plate Row

8. SHOULDERS
Azumba performed by Case Strobe made famous by Wiwek & Gregor Salto
Moves: Standing Plate Forward Raise, Standing Side Raise, Standing Rear Deltoid Fly, Standing Plate Upright Row, High Pull, Pushup, Triple Pulse Pushup

9. CORE
Dance Monkey performed by Lay Down made famous by Tones and I
Moves: C-Crunch, Alt Single Leg Extension, Bicycle Crunch, Hover, Spider Pushup

10. COOLDOWN
Catching Feelings performed by Hot Beak made famous by Drax Project feat. Six60
Moves: Childs Pose, Seated Hurdler Stretch, Kneeling Hip Flexor Stretch, Kneeling Hip Flexor Stretch with Twist, Standing Chest Stretch, Upper Back Stretch, Standing Quadricep Stretch