Duration: 42 minutes
Equipment: Barbell, Weights, Resistance Band
Presenters: Glen Ostergaard, Marlon Woods, Mark Nu'u-Steele, Dan Cohen, Vili Fifita, Erin Maw, Khiran Huston, Corey Baird, Ben Main, Diana Archer Mills

1. WARM-UP
BODYPUMP #118
Bad At Being Alone performed by Imagine Wagons made famous by Codeko
Moves: Wide Deadlift, Wide Upright Row, Wide High Pull, Deadrow, Triple Deadrow, Clean & Press., Front Squat, Triple Plate Deadrow, Plate Clean & Press, Plate Front Squat, Alt Backward-Stepping Lunge

2. RESISTED CARDIO
LES MILLS TONE #14
Anything performed by U Want Mi made famous by Valentino Khan & Alison Wonderland
Moves: Bow & Arrow Combo, Clean & Press, Squat Combo, Heel Jack

3. STANDING STRENGTH 1
LES MILLS CORE #43
I'm Back performed by Holly Oaks made famous by Royal Deluxe
Moves: Single Leg Squat with Cross Body High Pull, Single Leg Squat with Row and Cross Body High Pull, Squat, Knee Lift with Twist

4. FUNCTIONAL STRENGTH
BODYPUMP #118
We Have Spoken performed by NOAM DEE
Moves: Glute Hip Bridge, Tricep Press/Extension, Hip Bridge, Hold, Hip Bridge Pulse, Single Leg Deadlift, Side Raise, Triple Side Raise

5. UPPER BODY STRENGTH
LES MILLS TONE #14
Contrast performed by Killrude made famous by Rest In Peace
Moves: Tricep Pushup, Walking Pushup, Single Plate Row, Renegade Pushup

6. LOWER BODY STRENGTH
LES MILLS TONE #14
Comin' In Hotta performed by Second Coming made famous by Halo Sol
Moves: Single Lunge, Pulse Lunge, Offset Deadlift

7. STANDING STRENGTH 2
LES MILLS CORE #43
Strut performed by Handshake Sandsnake made famous by DITA
Moves: 45 degree Kickback with Bent Knee, Clam

8. CORE
BODYPUMP #118
Rotate performed by Alignment made famous by Becky G & Burna Boy
Moves: C-Crunch, Alt Cross Crawl, Hover, Side Hover With Rotation

9. CORE STRENGTH
LES MILLS CORE #43
MOJAITA performed by CocoLime made famous by J Balvin & Bad Bunny
Moves: Kneeling Row Combo, Kneeling Cobra Pulse, Kneeling Cobra, Aeroplane, Aeroplane With Leg Lift, Alternating Single-Leg Hip Bridge, Double Pulse Alternating Single Leg Hip Bridge