Duration: 55 min
Equipment: resistance band, weight plates, yoga mat (optional).
Selected by: Dr Jackie Mills, Kylie Gates

1. WARMUP
Let Me Hold You (Turn Me On) performed by FrostMod made famous by Cheat Codes & Dante Klein
MOVES: Double Leg Lift, Double Pulse Crunch, Double Pulse C-Crunch, Bridge, Double Pulse Cross Crawl
2. CORE STRENGTH 1
Alone performed by Mr Little Fingers made famous by Marshmello
MOVES: Hover, Hover with Hands Flat, Bear Crawl
3. STANDING STRENGTH 1
I Want You To Know performed by Phox made famous by Zedd feat. Selena Gomez
MOVES: Parallel Woodchop, Diagonal Round The World, Squat & Shoulder Press
4. STANDING STRENGTH 2
She Wants Me Dead performed by Rouleaux Rollers made famous by Cazzette & AronChupa feat. The High
MOVES: Single Leg Deadlift, Single Leg Hip Bridge, Single Leg Deadlift & Squat Sequence
5. CORE STRENGTH 2
Stranger performed by Not Without Jodie made famous by Peking Duk feat. Elliphant
MOVES: Wide Mountain Climber, Triple Mountain Climber, Oblique Leg Extension, Triple Cross Crawl
6. CORE STRENGTH 3
Hey Baby performed by Peach Fuzz made famous by Diplo, Dimitri Vegas, Like Mike feat. Debs Daughter
MOVES: Horse Stance with Double Row, Double Pulse Wide Flies, Double Pulse Lat Pull Down
7. SUN SALUTATIONS
1000X performed by Plant Ladies made famous by Jarryd James feat. Broods
MOVES: Mountain Pose, Extended Mountain Pose, Forward Fold, Lunge, Down Dog, Plank Pose, Crocodile Pose, Baby Cobra Pose/Up Dog, Down Dog, Horse Stance, Striking Cobra/Striking Up Dog, Modified Dolphin Pose, Dolphin Pose
8A. HIP OPENERS
Starving performed by Who's In Charge made famous by Hailee Steinfield & Grey feat. Zedd
MOVES: Modified Half Lotus, Side Bend, Seated Star Pose, Extended Seated Star Pose, Kneeling Lunge With Quad Stretch Sequence, Walking Down Dog, Kneeling Lunge, Down Dog.
8B. HIP OPENERS
Heartlines performed by Grey Lynn Blues made famous by Broods
MOVES: Intense Pose, Warrior 2, Heel Lift, Extended Warrior 2, Sun Warrior, Intense Pose With Side Bend, Side Bend, Extended Mountain Pose
9. TWISTS
All Time Low performed by The Pear Sons made famous by Jon Bellion
MOVES: Supine Cross-Legged Twist Pose, Lunge Twist Sequence.
10. FORWARD BENDS - HAMSTRINGS
1000X performed by London Summer made famous by Jarryd James feat. Broods
MOVES: Pyramid Pose, Twisted Triangle Pose, Seated Stick Pose, Modified Fish Pose, Happy Baby Pose.
11A. RELAXATION / MEDITATION
And She Translated Into The Sky performed by Shann Off made famous by Levi Patel