Duration: 57 min
Equipment: barbell, weight plates, bench & resistance tube
Selected by: Dr Jackie Mills, Kylie Gates

1. WARMUP
Les Mills recording of Mad World
Originally recorded by Hardwell feat. Jake Reese.
MOVES: Deadlift, Upright Row, Clean & Press, Power Press, Squat, Lunge.
2. SQUATS
Les Mills recording of Power Glove
Originally recorded by Knife Party.
MOVES: Squat.
3. CHEST
Les Mills recording of In The Dark
Originally recorded by 3 Doors Down.
MOVES: Chest Press.
4. BACK                                
Les Mills recording of Winterburn
Originally recorded by Andrew Rayel & Digital X feat. Sylvia Tosun.
MOVES: Deadrow (Underhand), Deadlift, Deadrow, Clean & Press.
5. WARMUP
Les Mills recording of Never Forget You
Originally recorded by Zara Larsson & MNEK.
MOVES: Double Leg Lift, Double Pulse Crunch, Double Pulse C-Crunch, Bridge, Double Pulse Cross Crawl.
6. CORE STRENGTH 1
Les Mills recording of Louder
Originally recorded by Kill The Noise & Tommy Trash feat. Rock City.
MOVES: Hover, Hover with Hands Flat, Bear Crawl.
7. STANDING STRENGTH 1
Les Mills recording of Ban All The Music
Originally recorded by Nothing But Thieves.
MOVES: Parallel Woodchop, Diagonal Round The World, Squat & Shoulder Press.
8. STANDING STRENGTH 2
Les Mills recording of Que Que
Originally recorded by Dillon Francis & Diplo feat. Maluca.
MOVES: Single Leg Deadlift, Single Leg Hip Bridge, Single Leg Deadlift & Squat Sequence.
9. CORE STRENGTH 2
Les Mills recording of Rest Of My Life
Originally recorded by Ludacris feat. Usher & David Guetta.
MOVES: Wide Mountain Climber, Triple Mountain Climber, Oblique Leg Extension, Triple Cross Crawl.
10. CORE STRENGTH 3
Les Mills recording of September
Originally recorded by Throttle x Earth, Wind & Fire.
MOVES: Horse Stance with Double Row, Double Pulse Wide Flies, Double Pulse Lat Pull Down.