Duration: 45 minutes
Equipment: Barbell, Weight Plates, Step/Bench, Resistance Band
Presenters: Glen Ostergaard, Kylie Gates, Lunar Lu, Marlon Woods, Kylie Gates, Corey Baird, Rachael Ayre, Bram Prima Halim

1. WARMUP
BODYPUMP #104
More Than You Know performed by Charge Back made famous by Axwell/\Ingrosso
MOVES: Deadlift, Upright Row, Deadrow, Clean & Press, Power Press, Squat, Bottom Half Squat, Alternating Backward Stepping Lunges, Overhead Plate Press

2. SQUATS
BODYPUMP #104
Black Rose performed by Smitten Kitten made famous by BlasterJaxx feat. Jonathan Mendelsohn
MOVES: Squat, Bottom Half Squat

3. BACK
BODYPUMP #104
Ain't Giving Up performed by LA Talk made famous by Craig David & Sigala
MOVES: Deadlift, Triple Deadrow, Clean & Press, Triple Plate Squat Press

4. LUNGES
BODYPUMP #104
Rise And Shine performed by Royal Can't Eat made famous by Deorro
MOVES: Lunge, Pulse Lunge, Backward-stepping Lunge, Pulse Squat

5. STANDING STRENGTH 1
LES MILLS CORE #33
Savage performed by Floss Candy made famous by Whethan feat. Flux Pavilion & MAX
MOVES: Alternating with Squat Press, & Oblique Twist, Woodchop, Staggered Woodchop

6. STANDING STRENGTH 2
LES MILLS CORE #33
Both Of Us performed by Just Quartz made famous by Yellow Claw feat. Stori
MOVES: Kickback, Triple Pulse Kickback & Squat, Bicep Curl Arms, Back Tap, Single-Leg Squat

7. HIP OPENERS
BODYBALANCE #82
Unstoppable; January December performed by Squashed; Tool Pound made famous by Lianne La Havas; TOBi, Take A Daytrip
MOVES: Seated Star Pose, Hip Lift, Wide-Legged Forward Fold, Frog Pose, Wide Knee Childs Pose, Broken Toe Pose, Down Dog, 3-Legged Dog, Swan Pose, Seated Half Forward Fold, Spiral Hip Lift, Supine Hip Butt Stretch

8. FORWARD BENDS - HAMSTRINGS
BODYBALANCE #82
Stay performed by Flossing Heidi made famous by Chet Porter, Chelsea Cutler
MOVES: Childs Pose, Forward Fold, Flat Back Extend, Forward Fold Sequence, Intense Pose with Flat Back Extend, Wide-Legged Stick Pose