Duration: 41 min
Equipment: resistance band, weight plate, yoga mat (optional)
Selected by: Dr Jackie Mills, Kylie Gates

1. WARMUP
Les Mills recording of Hey Hey Hallelujah
Originally recorded by Rachel Platten feat. Andy Grammer.
MOVES: Leg Lift Combo, Double Pulse Crunch, Bridge, Double Pulse Cross Crawl, Double Pulse C-Crunch.
2. CORE STRENGTH 1
Les Mills recording of Propaganda
Originally recorded by DJ Snake.
MOVES: Leg Tap, Hover Press with Tap, Single Leg Extension Sequence, Hover .
3. STANDING STRENGTH 1
Les Mills recording of Redemption
Originally recorded by Key To My Arm.
MOVES: Around The World, Diagonal Push & Around The World Combo, Side Squat with Plate Arc, Double Squat Pulse with Plate Arc, Double Squat Pulse with Plate Push.
4. STANDING STRENGTH 2
Les Mills recording of Touch
Originally recorded by Waifer Thin.
MOVES: Crescent Lunge wiuth Single Leg Squat, Side Leg Lift.
5. CORE STRENGTH 2
Les Mills recording of Don't Let Me Down
Originally recorded by The Chainsmokers feat. Daya.
MOVES: Extended Side Crunch, Oblique Knee Drop, Rotating Side Plank, Rotating Side Plank wth Corkscrew .
6. CORE STRENGTH 3
Les Mills recording of Bang My Head
Originally recorded by Bass Division.
MOVES: Leg Extension Sequence, Upper Body Extension Sequence, Double Extension Sequence, Flutter Kick, Double Arm Wide Fly, Pulse Row.
7. SUN SALUTATIONS
Les Mills recording of Free
Originally recorded by Broods.
MOVES: Intense Pose, Extended Mountain Pose, Forward Fold, Lunge, 3-legged Down Dog, 3-Legged Plank pose, 3-Legged Crocodile Pose, Baby Cobra Pose, Down Dog, Lunge Twist.
8A. HIP OPENERS
Les Mills recording of Kiss It Better
Originally recorded by Rihanna.
MOVES: Standing Forward Fold, Modified Half Lotus Pose, Diagonal Extended Modified Half Lotus Pose, Modified Half Lotus Pose with Side Bend, Swan Pose, Diagonal Extended Swan Pose, Quad Stretch, Extended Quad Stretch, Spiral Hip Lift.
8B. HIP OPENERS
Les Mills recording of What If I Go
Originally recorded by Mura Masa.
9. FORWARD BENDS - HAMSTRINGS
Les Mills recording of Curse
Originally recorded by This Pale Fire.
MOVES: Seated Forward Fold, Seated Half Forward Fold Sequence, Hold Seated Half Forward Fold, Happy Baby Pose.