Duration: 49 minutes
Equipment: Barbell, Step/Bench, Weight Plates, Resistance Band
Presenters: Marlon Woods, Caley Jäck, Rachael Newsham, Glen Ostergaard, Diana Archer Mills, Reagan Kang, Dan Cohen, Corey Baird

1. UPPER BODY WARMUP
BODYCOMBAT #81
Drop It Down performed by Spot On made famous by Sidney Samson feat. Vasin
Moves: Shuffle to Side, Cross, Shuffle to Side, Karate Punch , Weave, Hook, Cross, Hook, Pulse , Uppercut x3, Jumping Jacks x2

2. MUAY THAI
BODYCOMBAT #81
Public Enemy performed by Hotel Of Fire made famous by Yellow Claw & DJ Snake
Moves: Running Man Knees, Plyo Push, Plyo Push, Push Kick

3. CHEST
BODYPUMP #111
Youngblood performed by Commute Of Watch made famous by 5 Seconds of Summer
Moves: Chest Fly, Narrow Plate Press, Wide Plate Press, Chest Press, Pulse Chest Press, Bench Pushup, Walking Bench Pushup, Plyo Bench Pushup

4. BACK
BODYPUMP #111
Reserve performed by Jump Up made famous by Egzod feat. Leo The Kind
Moves: Shoulder Roll, Deadrow, Low Pull, High Pull, Clean & Press, Deadlift, Double Deadrow, Low Pull, High Pull, Clean & Press

5. TRICEPS
BODYPUMP #111
High Hopes performed by Light Miss made famous by Panic! At The Disco
Moves: Standing Overhead Tricep Extension, Tricep Dip, Pulse Tricep Dip, Bench Tricep Kickback, Kneeling Overhead Tricep Extension, Pulse Kneeling Overhead Tricep Extension

6. SHOULDERS
BODYPUMP #111
Focus performed by Lead Me made famous by Deorro feat. Lena Leon
Moves: Standing Plate Forward Raise, Shoulder Roll, Standing Plate Forward Raise, Standing Side Raise, Standing Mac Raise, Standing Upright Row, Standing Overhead Shoulder Press, Standing Rear Deltoid Raise

7. CORE STRENGTH 1
LES MILLS CORE #35
Stars performed by Great Wall made famous by Marshmello
Moves: Hover, Hover with Toe Tap, Lateral Walking Plank, Spider Plank, Plate Extension & Crunch, Split Leg Scissor

8. CORE STRENGTH 2
LES MILLS CORE #35
I Wanna Know performed by Bind Away made famous by NOTD, Bea Miller
Moves: Oblique Leg Drop, Side Hover Crunch, Mountain Climber Sequence

9. CORE STRENGTH 3
LES MILLS CORE #35
Frontin' performed by Jump Coast made famous by Pharrell Williams feat. Jay-Z
Moves: Back Extension with Arms, Parachute, Resisted Punch & Circle Sequence, Scorpion Pulse & Row