Duration: 53 minutes
Equipment: Barbell, Weights, Bench/Step, Mat
Presenters: Glen Ostergaard, Kylie Gates, Ben Main

1. WARM-UP
Remember performed by Divvy Nation made famous by Becky Hill & David Guetta
Moves: Deadlift, Deadrow, Upright Row, Clean & Press, Squat, Pushup, Alternate Backward-Stepping Lunge

2. SQUATS
Alive performed by Mad Dee made famous by Dimension feat. Poppy Baskcomb
Moves: Squat, Staggered Squat, Combination Bottom Half Squat

3. CHEST
Go Hard or Go Home performed by The Pugilist made famous by Wiz Khalifa & Iggy Azalea
Moves: Chest Press, Bench Pushup, Pushup Combination, A-Press

4. BACK
Peace performed by Functionation made famous by Alison Wonderland
Moves: Deadrow, Combination High Pull, Clean & Press, Deadlift

5. TRICEPS
By Your Side performed by Switch Sisters made famous by Calvin Harris feat. Tom Grennan
Moves: Tricep Extension, Tricep Press Combination, Triple Pulse Tricep Press, Tricep Bench Kickback

6. BICEPS
Jungle performed by Banana Skin Babies made famous by X Ambassadors & Jamie N Commons
Moves: Bicep Curl, Pulse Mid-Range Curl, Bicep Curl Combination

7. LUNGES
Your Body performed by Re-Flexx made famous by Valentino Khan x Nitti Gritti
Moves: Lunge, Stepping Lunge Combination, Pulse Stepping Lunge, Triple Pulse Lunge

8. SHOULDERS
Come & Go performed by Holly Daze made famous by Juice WRLD & Marshmello
Moves: Tipping Rar Deltoid Fly with Twist, Standing Side Raise with Extension, Standing Overhead Shoulder Press, Shoulder Press Combination

9. CORE
Gold performed by Platinum Progeny made famous by Sebastien feat. Bright Sparks
Moves: Alternate Single-Leg Extension, Double-Leg Extension, Combination, Bicycle Crunch, Triple Pulse C-Crunch, Hip Bridge, Alternate Single-Leg Hip Brige, Leg Extension, Plank, Walking Plank & Hover, Mountain Climber

10. COOLDOWN
y r u far away performed by Continental Crabs made famous by Jon Lemmon feat. MARIENBAD
Moves: Lying Hamstring Stretch, Lying Glute Stretch, Childs Pose, Cat & Cow Pose, Hip Flexor Stretch, Quadricep Stretch, Shoulder Stretch

MONTAGE: In Your Arms (Instrumental) performed by Herlock