Fire up your fitness by embracing moves from week one and adding more heat and intensity.

Equipment: None required
Presenters: Ben Main, Summer Bradley

1. WARM-UP
I Deliver The Sauce performed by Jim Junk
Moves: Thoracic Rotation, Hip Openers, Squats, Lateral Lunge, Mountain Climbers, Pushup, Lateral Plank Walk, Side Shuffle, Lunge

2. STEADY STATE 1
Feel It performed by FRE$KO
Moves: Side Squat, Jog, Drop Squat, Skaters, High Knee Run

3. STEADY STATE 2
Satellites performed by Noam Dee
Moves: Bounce, Alternating Knee, A-Skip, 3-Knee Lateral Step, A-C-A Hop Lateral Step Combo, A-C-A Plank Combo, Pushup

4. STEADY STATE 3
Drip performed by Heyson made famous by Henry Fong feat. Richie Loop
Moves: Triple Pulse Lateral Squat, 3-Step Run, Lateral Squat Jump, Double Bounce Knee Lift, Double Bounce Lunge

5. HIGH INTENSITY 1
The Bass performed by EZ
Moves: Burpee, Pushup, Broad Jump, Tuck Jump, 180 Turn Jump Combo

6. CORE
Big Bands performed by Jim Junk
Moves: Leg Lower to 45 Degrees, Oblique Twist, Hover, 4-Point Hover, Lateral Plank Walk, Shoulder Tap

7. STEADY STATE 4
Like This performed by Nice Enough
Moves: Triple Pulse Squat, Squat Lunge Squat Combo, Lunge Lateral Lunge Combo

8. STEADY STATE 5
Stunt performed by Jim Junk
Moves: Jog, High Knee Run, Jump Jacks, Frog Jump Jack Out InCombo, Plank Jacks

9. HIGH INTENSITY 2
Take Me Up performed by Herlock
Moves: Burpee, Pushup, Broad Jump, Tuck Jump, 180 Turn Jump Combo

10. STRETCH
Lights performed by INF
Moves: Knee Tuck Hip Flexor Stretch, Hamstring Stretch, Childs Pose, Hurdler Stretch, Shoulder Stretch, Forward Fold Stretch