Duration: 34 minutes
Equipment: Resistance Band, Weight Plates

1A. UPPER BODY WARMUP
BODYCOMBAT #74
Rich Boy performed by Extra AF made famous by Galantis
MOVES: Scissor, Walking Jab, Combat Stance, Jab, Cross, Double Jab, Uppercut, Shuffle, Hook, Circular Elbow

1B. LOWER BODY WARMUP
BODYCOMBAT #74
Rebound To The Beat performed by Rob Robber & The Airline Defectors made famous by Promise Land & Luciana
MOVES: Alternating Dynamic Adductor Stretch, Dynamic Hip Flexor Stretch, Squat Pulse, Double Front Knee/Hip Circle Combination, Side Lunge/Backward-Stepping Lunge, Side Lunge/Backward-Stepping Lunge, Squat Pulse, Double Front Knee/Hip Circle Combination

2. POWER TRAINING 1
BODYCOMBAT #74
Skin performed by Kitted Out made famous by Rag'n'Bone Man
MOVES: Run, Front Stance, Jab, Combat Stance, Cross, Hook

3. STANDING STRENGTH 1
LES MILLS CORE #27
I Want You To Know performed by Phox made famous by Zedd feat. Selena Gomez
MOVES: Diagonal Press, Stepping Woodchop, Resisted Twist, Lunge

4. STANDING STRENGTH 2
LES MILLS CORE #27
She Wants Me Dead performed by Rouleaux Rollers made famous by Cazzette & AronChupa feat. The High
MOVES: Triple Pulse Single-Leg Squat, Front Raise, Cobra Arms

5. CARDIO
BODYATTACK #99
Don't Look Back performed by Sweet Cherries made famous by DJ Gollum
MOVES: Arm Raise, Chest Stretch, Step Touch, Bounce, Run OTS, Run, Squat, Walk to Plank, Tricep Pushup, Lunge, Double-Arm Bicep Curl

6. MIXED IMPACT
BODYATTACK #99
Shape Of You performed by Beau Break made famous by Hyperbeat Meets Skitzmix
MOVES: Run, Bounce, Step Curl, Double-arm Bicep Curl, Gallop, Agility Slide Step Over, Agility L-step Side Combo, Swing, Triple Squat Jump, Squat Pulse

7. CORE
LES MILLS CORE #27
Alone performed by Mr Little Fingers made famous by Marshmello
MOVES: Hover, Hover Leg Lift, Plank, Plank Shoulder Tap, Leg Extension Sequence