Duration: 49 minutes
Equipment: Step/Bench, Weights
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Lisa Osborne, Mark Nu'u-Steele, Martine Matapo-Kolisko, Charlotte Fleetwood-Smith

1. WARM-UP
Everybody Dance performed by The Uncontrollable Shakes made famous by Cedric Gervais & Franklin feat. Nile Rodgers
Moves: Pulse Lunge, Pulse Squat, Hip Extension, Hip Extension with Open and Clap Arms, March on Top and Hip Extension Combo, Repeater Knee Lift, Triple Pulse Lunge, Triple Pulse Lunge with Side Reach Up and Down

2. STEP WARM-UP
Heads Will Roll performed by Bus Stop Babes made famous by Yeah Yeah Yeahs
Moves: Tap Down, Repeater Tap Down, Basic Step, Basic Step & Repeater Tap Down Combo, Repeater Tap Down & Basic Step Combo, Tap Down with Slowly Float Arms Up then Down, Then Leave by Sides

3. PEAK 1
Salt performed by Condementation made famous by Ava Max
Moves: Repeater Knee Lift, Repeater Stapled Knee Lift, Stapled Repeater Split Shuffle, Propulsive Knee Lift, March On Top, 4-Point Run, 4-Point Run with Crump Arms

4. MIXED STRENGTH
Booty Bounce performed by Rain, Dear made famous by Tujamo & Taio Cruz
The Wellerman (Sea Shanty) performed by Fisherman Friends made famous by NIVIRO
Moves: Set-Up, Pulse Lunge, Squat and Pulse Lunge Combo, Squat & Rotating Jump Squat

5. PEAK 2
Pressure performed by Geo-Baddie made famous by Billy Joel
Moves: ATT & March OTS, Propulsive ATT & Shuffle OTS, Knee Lift, Propulsive Across The Top, Knee Lift & Jog OTS, Propulsive Knee Lift & Jog OTS, Rotating Propulsive Knee Lift & Jog Around Combo

6. CONDITIONING 1
Dynamite performed by Phüse made famous by BTS
Moves: Triple Pulse Lunge & Side Tap with Weights by Sides, Triple Pulse Lunge & Side Tap L. Weighted Reach Down & Up, Lunge L Then R with Weights Besides, Lunge L then R with Weighted Press O/H, Repeater Knee Lift with Weights by Sides, Repeater Knee Lift with Raise Weights to Sides

7. ATHLETIC CIRCUIT
Take Down performed by Jessie Ju-Jitsu made famous by Rayelle
True Champion performed by Gold & The Medals made famous by Dannic & Graham Swift
Whoomp (There It Is) performed by Universal Uno made famous by Alex M. & Alex Megane feat. The Ultimate MC
Moves: Repeater Knee Lift, Double Squat Pulse & Repeater Combo, Squat Jump & Repeater Combo, Back Tap, Split Shuffle, Jog On Top

8. PEAK 3
What A Man Gotta Do performed by Step On It! made famous by Jonas Brothers
Moves: Low Knee Lift, OTT & March OTS Combo, Propulsive Knee Lift, OTT & Shuffle OTS Combo, Propulsive OTT, OTT L then R, Down Tap, Squat & March Around Combo, Propulsive Squat & Jog Around Combo, Knee Lift, Knee Lift R Then L to the front then Back, Propulsive OTT Reach up & down

9. CONDITIONING 2
I Want U performed by Alphabet Hoop made famous by Alison Wonderland
Wonderland performed by Mad Chatter made famous by Caravan Palace
Moves: Slow Single Clean & Press Combo, Fast Single Clean & Press Combo, Hip Bridge, Pulse Hip Bridge

10. COOLDOWN/STRETCH
Controller performed by The Lab Rats made famous by L.A.B
Moves: Weighted Thoracic Rotation, Hip Stretch, Figure Four Glute Stretch, Hamstring Stretch, Hip Flexor Stretch, Achilles / Calf Stretch, Side Lying Quad Stretch, Down Dog, Active Calf Stretch