Duration: 32 minutes
Equipment: Bench, Weights
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele, Manami Sato

1. WARM-UP
Big Energy performed by The String Theory Project made famous by Latto & Mariah Carey feat. DJ Khaled
Moves: Step Touch, Up Tap On Top, Knee Lift, Knee Lift with Heel Dig on Top, Wide March On Top, Wide Step Squat

2. STEP WARM-UP
The Boy Does Nothing performed by Regan Bryan made famous by Alesha Dixon
Moves: Up Tap, Down Tap, Basic Step, Step Lunge & Side Tap, Double Pulse Squat, Mambo & Double Pulse Squat Combo

3. PEAK 1
Shivers performed by Troll Generator made famous by Ed Sheeran
Moves: Hip Extension, March OTS, Propulsive Knee Lift, Bounce, Knee Lift On Top, Basic Step, Travel Knee Lift & Bounce, Leg Lift & Bounce

4. MIXED STRENGTH
Jack performed by Coredigital made famous by Pegboard Nerds
Physically Fit (Move It) performed by The Rose And The Coral made famous by Mike Bond x Richie Loop x Dj Yoyo
Moves: Stand On Top, Half Stomp, Double Squat, Triple Pulse Squat & Lunge, Standing Jack Combo, Burpee Jack Combo

5. PEAK 2
Beg For You performed by Sonic Attic made famous by Charli XCX feat. Rina Sawayama
Moves: Across The Top, March OTS, March Across, Leg Lift & Shuffle, Rotating Leg Lift, Jog Across

6. CONDITIONING
By Your Side performed by Switch Sisters made famous by Calvin Harris feat. Tom Grennan
Moves: Triple Pulse Squat, Backward- Stepping Lunge, Single Lunge, Pulse Lunge, Aeroplane Arm

7. COOLDOWN / STRETCH
Say So performed by Misstep Classification made famous by Doja Cat
Moves: Seated QL Stretch, Lying Quad Stretch, Side Stretch, Neck Stretch, Diamond Stretch, Hip Flexor Stretch, Shoulder Stretch