Dauer: 57 minuten
Ausrüstung: Stange, Gewichtsscheiben, Step
Instruktoren: Anthony Oxford, Khiran Huston, Kaylah-Blayr Fitzsimons-Nu'u, Glen Ostergaard, Maddalena Boccella, Vili Fifita, Charlotte Ranque, Maxime Vigeant, Nick Yan

1. WARM-UP
Endless Dawn performed by Hallman
Moves: Deadlift, Deadrow, Triple Wide Deadrow, Upright Row, Clean & Press, Squat, Alt Backward-Stepping Tap, Single-Arm Plate Row, Alt Backward-Stepping Lunge, Single-Arm Overhead Press

2. SQUATS
My Hard Way performed by Alphascan
Moves: Squat, Pause Squat, Triple Pulse Squat

3. CHEST
A Better You (Instrumental Version) performed by Alder
Moves: Bench Pushup, Hold, Chest Press, Triple Pulse Chest Press, Alt Leg Lift

4. BACK
Finding Zion performed by Aiyo
Moves: Shoulder Roll, Wide Deadlift, Wide Deadrow, Deadlift, Deadrow, High Pull, Clean & Press, Plate Drop Squat Press, Calf Raise

5. TRICEPS
You've Got The Best Of Me performed by NIGHTCAP
Moves: Tricep Kickback, Tricep Bench Pushup, Plank Arm Reach, Plank Leg Lift, Plate Overhead Tricep Extension

6. BICEPS
Deceit performed by AGST
Moves: Shoulder Roll, Standing Bicep Curl, Preacher Curl, Mid-Range Pulse Bicep Curl

7. LUNGES
Give Me Freedom performed by Swif7
Moves: Lunge, Squat, Front Squat, Alt Backward-Stepping Lunge, Triple Pulse, Squat Press

8. SHOULDERS
Trauma performed by STRLGHT
Moves: T-Raise, Cobra Raise, Pulse T-Raise, Pulse Cobra Raise, Side Raise, Side Rotator Raise, Hold, Upright Row, Shoulder Press, Overhead Press, Wide Row

9. CORE
Too Late For Me performed by STRLGHT
Moves: Hip Bridge, Triple Pulse Hip Pulse, Hover, Side Hover, Hip Lift, Mountain Climber, Triple Pulse Mountain Climber, Side Plank

10. COOLDOWN
Smooth Christmas performed by Basixx
Moves: Lying Supine Twist, Childs Pose, Kneeling Hip Flexor, Hamstring Stretch, Seated Glute Stretch, Cat Cow Pose Sequence, Quadricep Stretch, Side Stretch, Deltoid Stretch, Chest Stretch

MONTAGE: Slow Roast performed by NOAM DEE