Duration: 56 minutes
Equipment: Resistance Band, Weights, Yoga Mat
Presenters: Reagan Kang, Lula Slaughter, Rachael Newsham, Dani Bayadi, Steve Cluff, Hussein Bosmans, Josh Farmer, Dan Cohen, Corey Baird, Laura Donnelly, Kester Lim, Inge Gnatt, Hayley Gaspar, Thiago Meneses, Shelley Townsend

1. LOWER BODY WARM-UP
Alive performed by Radio Vibe made famous by R3HAB vs Vini Vici feat. Pangea & Dego
Moves: A-Frame Arms, Pulse, Front Stance, Knee, Front Kick, Drop Squat, Push Kick, Side Kick, Combat Stance, Roundhouse Kick, Split Jack

2. COMBAT 1
Y.A.L.A. performed by Over Cast made famous by M.I.A.
Moves: Front Stance, Boxing Guard, Circular Elbow, Jab, Side Kick, Lunge, Jump Switch, Plyo Push, Push Kick

3. COMBAT 2
Gopher Mambo performed by Gravel Sea made famous by Leandro Da Silva
Moves: Combat Stance, Jab, Back Fist, Shuffle, Back Kick, Walking Jab, Step Jab, Front Knee

4. PLYOMETRIC
Let the Music Take Control performed by Sliver Mars made famous by W&W & Blasterjaxx
Moves: Lunge, Step Jump Squat Combo, Step Jump Burpee Combo, Backward-Stepping Lunge, Triple Pulse Squat

5. RUNNING
Higher Love performed by Dove Wars made famous by Power Music
Moves: Run OTS, Circle Run, Run In & Out Combo, High Knee Run OTS, Bounce, Lunge Hold Combo, Lunge Power Knee Combo

6. AGILITY
PLAY performed by Sacred Glass made famous by Tokyo Machine
Moves: Ladder Run, Sprint, Side Bounce Combo, Drop Squat, Run In & Out Combo, 180° Turn Combo, Fast Feet

7. STANDING STRENGTH 1
I Got Love performed by Kitted Out made famous by Don Diablo feat. Nate Dogg
Moves: Discus, Lunge & Plate Sequence

8. STANDING STRENGTH 2
Changa performed by Way Out made famous by Pnau
Moves: Single-Leg Squat, Horse Stance Leg Kicks, Horse Stance Leg Pulse

9A. HIP OPENERS
i'm so tired... performed by Monkey Darts made famous by Lauv & Troye Sivan
Moves: Mountain Pose, Dancers Pose, Extended Dancers Pose, Swan Pose With Quad Stretch

9B. HIP OPENERS
Wade In Your Water performed by Prince Wood made famous by Common Kings
Moves: Seated Wide-Legged Stick Pose, Side Bend, Supine Hip/Glute Stretch With PNF

10. TWISTS
I Heard It Through The Grapevine performed by Morris Lock made famous by Marvin Gaye
Moves: Childs Pose, Lunge Twist, Kneeling Lunge Twist, Lunge Twist Sequence, Seated Twist Sequence, Leg Extension, Lunge Twist Open Arms

11A. FORWARD BENDS - HAMSTRINGS
Glory performed by Opal Gems made famous by Common & John Legend
Moves: Forward Fold, Flat Back Extend, Seated Half Fold Forward, Seated Half Stick Pose with Twist, Tai Chi Knee Lift, Open With Press Hands

11B. FORWARD BENDS - HAMSTRINGS
Apology To An Ex Lover performed by Mrs Lowe made famous by PRYNNE
Moves: Seated Wide-Legged Stick Pose, Supine Adductor Stretch, Extended Butterfly Pose, Seated Wide-Legged Forward Fold