Duration: 53 minutes
Equipment: Resistance Band, Weight Plate, Yoga Mat
Presenters: Dan Cohen, Rachael Newsham, Bevan James Eyles, George Inwood, Lisa Osborne, René Vogel, Diana Archer Mills, Dr Jackie Mills

1. LOWER BODY WARM-UP
BODYCOMBAT #84
AVA performed by Cross Lasso made famous by Garmiani
Moves: Front Stance, Adductor Stretch, Knee, Pulse, Front Kick, Roundhouse Kick Set-Up, Shuffle, Roundhouse Kick, Scissor, Side Kick

2. COMBAT 1
BODYCOMBAT #84
Shankara performed by Patio Rise made famous by Mariana Bo
Moves: Power / Speed Kata, Side Lunge, Low Block, Rising Block, Combat Stance, Knee, Pulse OTS, Jump Kick, Roundhouse Knee, Shuffle, Side Kick, Whip Kick, Hop Front Kick

3. COMBAT 2
BODYCOMBAT #84
Life Long After Death performed by Shining Boost made famous by QUIX & Adventure Club feat. badXchannels
Moves: Front Stance, Ginga, Esquiva, Push Kick, Lunge, Squat, Half Ginga, Double Impact Lunge, Double Impact Squat

4. PLYOMETRIC
BODYATTACK #109
Dafuq performed by Lock Marigold made famous by Ookay, Riggi & Piros
Moves: Run, Power 3-Step Run, Skater, Squat Jump, High Knee Run OTS, Butt Kick

5. RUNNING
BODYATTACK #109
Daddy Cool 2020 performed by Last Audition made famous by Technikore
Moves: Step Lunge Combo, Run OTS, Bounce OTS, Circle Run

6. AGILITY
BODYATTACK #109
Ring performed by The Intern Rain made famous by Warriors
Moves: Down Jack, Ladder Run Combo, Snowboard, Step Knee, Burpee Tuck

7. STANDING STRENGTH 1
LES MILLS CORE #39
Goin' Harder performed by Feather Jane made famous by Crystal Fighters feat. Bomba Est�reo
Moves: Lunge, Atlas Chop In Lunge, Around The World, Diagonal Press

8. STANDING STRENGTH 2
LES MILLS CORE #39
This Is How We Do It performed by Right Glitter made famous by Montell Jordan
Moves: Single Leg Squat, Slide & Back Tap, Horse Stance Leg Kicks, Triple Pulse Leg Kick, Horse Stance Leg Kick

9. HIP OPENERS
BODYBALANCE #89
Kia Mau Ki To Ukaipo / Don't Forget Your Roots performed by The Glass Bishop made famous by SIX60
Moves: Seated Star Pose, Modified Half Lotus Pose, Extended Modified Half Lotus Pose, Twist, Frog Pose, Wide Knee Childs Pose, Yoga Core Sequence, Side Plank Sequence

10. TWISTS
BODYBALANCE #89
Electric Feel performed by Gold Out made famous by Henry Green
Moves: Supine Twist, Supine Twist with Leg Extension, Tabletop Pose

11A. FORWARD BENDS/HAMSTRINGS
BODYBALANCE #89
everything I wanted performed by Doll Bad made famous by Billie Eilish
Moves: Seated Half Stick Pose, Nose To Knee Pose, Side Bend, Spiral Twist Pose, Happy Baby Pose

11B. FORWARD BENDS/HAMSTRINGS
BODYBALANCE #89
Lose You To Love Me performed by Real Phoenix made famous by Selena Gomez
Moves: Wide-Legged Forward Fold, Kneeling Lunge, Side Bend