Duration: 56 minutes
Equipment: Step or bench, Hand weight(s)
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u, Dr Emma Alcock

1. MOBILITY WARM-UP
Catch Me performed by Those Glory Days made famous by Yellow Claw & Flux Pavilion feat. Naaz
Moves: Twist, Arm Circles, Squat, Hip Roll, Staggered Wide to Narrow Squat on Top, March OTS, March On Top, Jog On Top, Squat & Deep Lunge, Thoracic Twist

2. STEP WARM-UP
Gloria Please (Killrude Remix) performed by Gloria Tells ft. Killrude
Moves: Basic Step, Wide V-Step, Triple Pulse Lunge, Stand On Top, Back Tap, Leg Extension

3. STEADY STATE CARDIO
On Top performed by Killrude
Moves: Triple Pulse Squat, Squat, Freeze Tap, Basic Step, Wide March On Top, Squat On Top Wide Narrow, Squat Swing & Squat

4. PEAK 1
DJ Turn It Up performed by Mackenabb made famous by Dimension
Moves: Jog OTS, Half Stomp, Skater, Plyometric Lunge

5. MIXED STRENGTH
Bun Up the Dance performed by Rose Dud made famous by Dillon Francis & Skrillex
Lean Back performed by Oasis Of Grace made famous by Terror Squad
Moves: Wide Pulse Squat, On Top with High Pull, Pushup, Bolt Complex, Wide Squat Pivot to Lunge

6. PEAK 2
Rhyme Dust performed by Jade & Ivory made famous by MK & Dom Dolla
Moves: Jog OTS, Across The Top, High Knee Run, Low Freeze Tap, Step Down, Freeze Knee, Power Across The Top

7. CONDITIONING 1 HIP STRENGTH
Everything You Want performed by Gloria Tells
Moves: Lunge, Quarter-Turn Squat, Squat Pulse, Fire Hydrant, Global Hip Rotation, Lying Leg Extension Pulse

8. MOVE
Hot Right Now performed by Poor Theif made famous by DJ Fresh feat. Rita Ora
Moves: Jog T-Straddle, Freeze Leg Extension, Propulsive Leg Extension

9. PEAK 3 - ATHLETIC CIRCUIT
Jump In performed by Amirkula made famous by Knock2
Run The Show performed by Krysta made famous by Freaks & Geeks feat. Flowdan
Moves: Squat Up & Down, Jump Squat, Light Straddle, Speed Straddle, Triple Pulse Squat, Straddle On Top, Straddle Jump Burpee, Burpee & Jump On Top Combo

10. CONDITIONING 2 GLUTE STRENGTH
Slang Bang performed by Cotor Black made famous by Greeko
Moves: Offset Squat, Halfway Pulse, Leg Extension, Offset Glute Bridge, Pulse

11. CORE
Antídoto performed by El Neón
Moves: Cross Crawl, Crunch, Knee Drop Combo

12. COOLDOWN / STRETCH
Numb Little Bug performed by Heaven's Wishes made famous by Em Beihold
Moves: Supported Scorpion, Childs Pose, Hip Flexor Stretch, Archilles Stretch, Hamstring Stretch, Quad Stretch, 90/90 Stretch, Down Dog

MONTAGE: Slow Roast performed by NOAM DEE