Duration: 50 minutes
Equipment: Resistance band, yoga mat (optional)
Presenters: Erin Maw, Marlon Woods, Rachael Newsham, Dan Cohen, Bevan James Eyles, Lyle Haywood, Corey Baird, Bram Prima Halim

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

2. MOBILIZATION WARMUP
BODYCOMBAT #74
Wild Flowers performed by Bread In Bed made famous by Frank Carter & The Rattlesnakes
Moves: Shuffle, Roundhouse Kick, Front Kick, Back Kick, Combat Stance, Pulse, Front Knee, Pulse OTS, Side Kick, Front Stance

3. COMBAT
BODYCOMBAT #74
Going Crazy performed by What's Gotten Into Me made famous by Hardwell & Blasterjaxx
Moves: Shuffle/Roundhouse, Double Side Elbow/Side Kick Combination

4. POWER TRAINING
BODYCOMBAT #74
Bomberdrop performed by Bustin Jeeber made famous by Agravic
Moves: Plank, Mountain Climber, Run OTS, Pushup, Jack Feet Out/In, Knees Drop/Lift, Double Pulse Squat, Double Jack

5. PLYOMETRIC
BODYATTACK #102
1,2,3 performed by Podium Finish made famous by Tom Reevox
Moves: High Knee Run, Shuffle, Plyometric Lunge, Skater

6. AGILITY
BODYATTACK #102
Party Is The Reason performed by Spanish Dave made famous by Midtown Jack feat. Treyy G
Moves: Drop Squat, Bounce, Ladder Run, Side Shuffle, Power Ski Jump, Up Jack

7. STANDING STRENGTH 1
LES MILLS CORE #31
The Mighty Fall performed by The Wild Cornberries made famous by Fall Out Boy feat. Big Sean
Moves: Woodchop, Around The World, Alternating Lunge & Oblique Twist

8. STANDING STRENGTH 2
LES MILLS CORE #31
Falling Down performed by Parallel Twilight made famous by T-Mass & Jaxxtone feat. Bianca
Moves: Resisted Side Kick, Kickback Combo

9. HIP OPENERS
BODYBALANCE #82
January December performed by Tool Pound made famous by TOBi,Take A Daytrip
Unstoppable performed by Squashed made famous by Lianne La Havas
Moves: Down Dog, Wide-Legged Forward Fold, Seated Star Pose, Hip Lift, Frog Pose, Wide Knee Childs Pose, Broken Toe Pose, 3-Legged Dog, Swan Pose, Seated Half Forward Fold, Spiral Hip Lift, Supine Hip Butt Stretch

10. TWISTS
BODYBALANCE #82
Wild Love performed by Yo Yorkshire made famous by James Bay
Moves: Childs Pose, Twisted Childs Pose, Seated Twist Pose, Kneeling Lunge Twist Sequence, Prayer Hands

11. FORWARD BENDS / HAMSTRINGS
BODYBALANCE #82
Stay performed by Flossing Heidi made famous by Chet Porter,Chelsea Cutler
Moves: Childs Pose, Flat Back Extend, Forward Fold Sequence, Intense Pose with Flat Back Extend, Wide-Legged Stick Pose