Duration: 38 minutes
Equipment: Barbell, Hand weights, Step or Bench
Presenters: Glen Ostergaard, Kylie Gates, Lunar Lu, Marlon Woods, Amy Lu, Vili Fifita, Reagan Kang, Rachael Newsham

1. WARM-UP
My Feelings performed by Gratepoint made famous by Riggi & Piros x VENIICE with RANI
Moves: Deadlift, Deadrow, Triple Row, Upright Row, Wide Squat, Pushup, Plate Front Squat, Alternate Backward-Stepping Lunge, Overhead Plate Press

2. SQUATS
Big City Life performed by The Young Presidents made famous by Luude & Mattafix
Moves: Squat, Squat Combination, Bottom-Half Squat

3. CHEST
Pump It Louder performed by Corysters made famous by Tiësto & Black Eyed Peas
Moves: Chest Press, Pulse Mid Grip Pushup

4. UPPER BODY WARM-UP
So High performed by Max Hades made famous by Blasterjaxx & Le Shuuk feat. Crooked Bangs
Moves: Combat Stance, Jab, Pulse, Cross, Scissor, Uppercut, Martial Arts Guard, Front Stance, Lunge with Karate Punch Down, Run OTS, Walking Jab, Hook

5. COMBAT 1
Mercy performed by Cipheral Dark made famous by Jauz & Masked Wolf
Moves: Combat Stance, Jab, Hook, Front Knee, Back Knee, Power Knee, Claw, Pulse OTS, Roundhouse Kick

6. POWER TRAINING 2
Find Me performed by Dumfessor made famous by Subsonic
Party Up performed by Illegio made famous by Rema & Selena Gomez
Moves: Single Pushup, Squat, Leg Stamp, Jab, Hook, Sprawl, Jumping Jack, Tuck Jump

7. COOLDOWN
Missing Out performed by Idle Octopus made famous by The Ivy
Moves: Lower Back Release, Seated Glute Stretch, Lying Quad Stretch, Lying Hamstring Stretch, Kneeling Hip Flexor, Tricep Stretch, Standing Shoulder Stretch