A powerful 45-min mix of the strength, core and cardio tracks that our inspiring female trainers find most empowering.

Khiran loves how the squats challenge her legs, lungs and heart rate. Kylie says the walking push-ups are physically and mentally tough but the powerful music creates the best vibes. The first step track starts strong, but Kaylah-Blayr says it always makes her feel unstoppable and proud. And Dee loves how music creates intensity, passion and energy so she feels strong and powerful.

Duration: 47 minutes
Equipment: Barbell, Weights, Bench, Step/Bench, Resistance Band
Presenters: Glen Ostergaard, Kylie Gates, Marlon Woods, Khiran Huston, Vili Fifita, Lunar Lu, Kaylah-Blayr Fitzsimons-Nu'u, Charlotte Fleetwood-Smith, Diana Archer Mills, Natasha Vincent, Erin Maw

1. WARM-UP
BODYPUMP #122
Not Alone performed by The Golden Echo made famous by Codeko & April Bender
Moves: Deadlift, Upright Row, Deadrow, Row Combination, High Pull, Squat, Alternate Backward-Stepping Lunge, Squat Combination, Shoulder Press, Pushup Combination

2. SQUATS
BODYPUMP #118
Tell Me You Love Me performed by Brighter Pool made famous by Demi Lovato
Moves: Pause Squat, Pulse Squat, Squat, Pulse Squat with Calf Raise, Barbell Front Squat, Hold

3. CHEST
BODYPUMP #121
Anita performed by The Micronutrients made famous by Armin van Buuren & Timmy Trumpet
Moves: Chest Press, Chest Press Combination, Walking Bench Pushup

4. LUNGES
BODYPUMP #116
Dhol Life performed by EZ Breeze made famous by Wiwek feat. Suraj & Suren
Moves: Plate Front Squat, Triple Pulse, Wide Plate Front Squat

5. STEP WARM-UP
BODYSTEP #124
Heads Will Roll performed by Bus Stop Babes made famous by Yeah Yeah Yeahs
Moves: Tap Down, Repeater Tap Down, Basic Step, Basic Step & Repeater Tap Down Combo, Repeater Tap Down & Basic Step Combo, Tap Down with Slowly Float Arms Up then Down, Then Leave by Sides

6. PEAK
BODYSTEP #118
Bad Guy performed by Green Ivy made famous by Billie Eilish
Moves: Knee Lift, OTT & March, Propulsive Knee Lift, OTT & Shuffle, Squat Pulse, Single Single Double, Shuffle Ots

7. CORE STRENGTH
LES MILLS CORE #43
I Can't Stop (Ekali Tribute) performed by Carewolf made famous by Flux Pavillion
Moves: Moving Hover, Firefly and Mountain Climber Combo, C-Crunch and Extension Sequence, Hover

8. STANDING STRENGTH
LES MILLS CORE #47
1 2 3 performed by Gamma Green Ray made famous by Born Dirty & option4
Moves: Single-Leg Squat, Cross-Body High Pull, Around The World, Side Lunge

9. STRETCH
LES MILLS CORE #47
Across The Room performed by Dokkil made famous by ODESZA feat. Leon Bridges
Moves: Flat Back Extend, Intense Twist, Down Dog, Swan Pose, Quadricep Stretch, Hip Flexor Stretch, Kneeling Lunge, 90/90, Lunge and Twist