Duration: 31 minutes
Equipment: Step or bench, Hand weight(s)
Presenters: Mark Nu'u-Steele, Nel Baxter, Kaylah-Blayr Fitzsimons-Nu'u, Bianca Ikinofo, Otto Prodan

1. MOBILITY WARM-UP
Dem Fraid performed by Rattleskin made famous by Boombox Cartel feat. Taranchyla
Moves: Twist, Hip Rotation, Triple Squat Hold Combo, V-Step, Bounce Combo, Staggered Squat, Isometric Bear Hold, Hip Stretch, Thoracic Rotation, Alternate Hip Extension

2. STEP WARM-UP
Shut Up And Dance performed by Amiga made famous by Sophie And The Giants
Moves: Hip Extension Rocker, L-Swing, Basic Step Combo, Triple-Pulse Lunge, Side Tilt

3. STEADY STATE CARDIO
crank the bass, play the muzik performed by The Laster Saints made famous by Knock2
Moves: Bounce, Down Tap, Drop Squat, Squat Pulse, Triple-Pulse Squat, Hold Then Rise Combo, Hold Then Squat Combo, Single Squat Swing, Squat Hold

4. PEAK 1
Getaway performed by Doves In A Low made famous by Tritonal feat. Angel Taylor
Moves: Jog, Freeze Knee Lift, Propulsive Knee Lift, Jog on Top, 4-Point Run, Freeze Knee Lift Combo

5. MIXED STRENGTH
Hectic performed by Kate Emrys made famous by Jake Shore
Power performed by MoonDust made famous by Millbrook feat. Flowdan
Moves: Knee Lift, Plate Swing, Squat Combo, Jump Squat, Step Down, Pushup, Down Dog Combo, Full Power Pushup

6. PEAK 2 - ATHLETIC CIRCUIT
Genius performed by Inside88 made famous by LSD feat. Sia, Diplo & Labrinth
HOT FOR A MINUTE performed by Yelo made famous by REPAIR
Yeah I Make Them Bounce performed by Zuma Jay
Moves: Power Jump Combo, Squat, Alternate Squat Top and Side, Straddle, Rotating Jog Combo, Burpee Broad Jump, Basic Jog, Jumping Jack Combo, Mountain Climber, Plank Jack Combo

7. COOLDOWN / STRETCH
Endless Summer performed by Particle House feat. Sousa Perth
Moves: Hamstring Stretch, Figure 4 Glute Stretch, Side-lying Quad Stretch, Down Dog, Back Stretch, Side Stretch