Duration: 42 minutes
Equipment: Barbell, Weights, Resistance Band
Presenters: Glen Ostergaard, Des Helu, Vili Fifita, Khiran Huston, Ash Cameron, Corey Baird, Kaylah-Blayr Fitzsimons-Nu'u

1. WARM-UP
BODYPUMP #115
Hold Me Close performed by Wild Style made famous by Sam Feldt feat. Ella Henderson
Moves: Deadlift, Deadrow, Upright Row, Clean & Press, Squat, Lunge, High Pull

2. STRENGTH/CARDIO
LES MILLS TONE #10
Blinding Lights performed by Storm Skies made famous by The Weeknd
Moves: Knee Lift/Tap Back Combo, Plate Curl, Plate Press, Rear Leg Extension, Squat, Calf Raise

3. STRENGTH
LES MILLS TONE #10
Bump It performed by Thip Trong made famous by Infinite Scroll
Moves: Deadlift, Side Step, Squat, Pec Dec, Pulse Squat

4. STANDING STRENGTH 1
LES MILLS CORE #40
Me Sueno performed by Bright Colours made famous by Tom Staar feat. Martina Camargo
Moves: Single Leg Squat and Alternating Row, Power Skier, Dynamic Power Skier

5. TRICEPS/BICEPS
BODYPUMP #115
Young Gods performed by Trinket made famous by Total Ape
Moves: Pulse Overhead Tricep Extension, Triple Pulse, Kneeling Bicep Plate Curl, Tricep Pushup

6. LUNGES/SHOULDERS
BODYPUMP #115
Free Your Mind performed by SoulSearch made famous by Big Gigantic feat. Jennifer Hartswick
Moves: Plate Front Squat, Backward-Stepping Lunge, Single-Arm Overhead Plate Shoulder Press, Side Raise, Side Rotator Raise, Wide Plate Front Squat

7. STANDING STRENGTH 2
LES MILLS CORE #40
Arena performed by The Biggest made famous by Fabian Mazur & Snavs
Moves: Double Pulse Squat & Kickback, Single Leg Squat, Knee Lift, Plate Overhead, Alternating Single Leg Back Tap

8. CORE
LES MILLS TONE #10
Juice performed by Chase White, Jimmy Burney made famous by When It Feels Right
Moves: Crunch, Extend, Cross Crawl, Tap Down

9. CORE STRENGTH
LES MILLS CORE #40
About You performed by Always Watching made famous by Papa Zeus
Moves: Skydiver, Kneeling Wide Row, Iguana