Duration: 43 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Glen Ostergaard, Katja Zick, Bronté Terrell, Ben Main, Thomas Delfour, Veronika Benesova, Marlon Woods, Thiemo Schultens, Péter Kovács, Bettina Keller, Billy Aw, Jessica Wong, Anthony Oxford, Bruno Castro, Lula Slaughter

1. WARM-UP
Shiver performed by Cleanhitterz made famous by John Summit HAYLA
Moves: Deadlift, Deadrow, Wide Triple Deadrow, Upright Row, Clean Press, Squat, Alt Backward-Stepping Lunge, Kneeling Cobra, Glute Hip Bridge, Chest Press

2. SQUATS
Convivium performed by Trish Belt made famous by Gabry Ponte T-78
Moves: Squat, Mid Stance Squat, Squat Wider Stance

3. CHEST
Delilah (pull me out of this) performed by Flow-Her made famous by Fred again..
Moves: Chest Press, A-Press, Sweep

4. BACK
No Glory performed by Absurd Dreamer made famous by Skan Krale feat. M.I.M.E Drama B
Moves: Deadlift, Deadrow, Combination, Triple Wide Deadrow, Wide Deadlift, Clean Press

5. TRICEPS / BICEPS
Wobble To And Fro performed by Mickey Geiger
Moves: Tricep Press, Hip Bridge, Tricep Extension, Kneeling Bicep Curl, Mid-Range Pulse Bicep Curl, Tricep Pushup

6. LUNGES / SHOULDERS
Right Now performed by University Tops made famous by Rihanna feat. David Guetta
Moves: Lunge, Triple Pulse Lunge, Standing Side Raise, Alt Mac Raise

7. COOLDOWN
Lose My Cool performed by Niko Walters feat. Will Henderson
Moves: Lower Back Release, Lying Glute Stretch, Childs Pose, Thread the Needle, Kneeling Hip Flexor Stretch, Tricep Stretch, Upper Back Stretch, Quad Stretch, Front Deltoid Stretch