Duration: 56 minutes
Equipment: None required
Presenters: Lula Slaughter, Rachael Newsham, Carina Simm, Tim Pfannkuch, Natasha Vincent, César Ferrer, Eileen Post, Marcus Müeller, Lea Nordsieck, Vili Fifita, Adam Wadhwa, Mai Sato, Marlon Woods, Cristina Ramírez, Andree Holtmeyer, Nicklas Bickert, Kenshin Tani, Windy Gao, Anthony Oxford, Dan Cohen, Fabian Sprinz, Mario Antonio Giannone, Norman Rauschenberg
1A. UPPER BODY WARM-UP
Toma Toma performed by Molly Math made famous by John W
Moves: Combat Stance, Jab, Cross, Pulse, Uppercut, Scissor, Roll, Hook, Step, Shuffle, Parry, Jumping Jack
1B. LOWER BODY WARM-UP
Que Calor performed by Desamor
Moves: Ginga, Knee, Front Kick, Squat Pulse, Roundhouse, Side Kick, Step
2. COMBAT 1
Body Move performed by Laminar
Moves: Uppercut, Cross, Pulse, Knee, Low Block, Karate Punch, Roundhouse, Running Knee
3. POWER TRAINING 1
Bring Me Joy performed by Nite Vision made famous by Rudimental & Karen Harding
Moves: Run, Jab, Cross, Pulse, Step, Power Hook, Jumping Jack
4. COMBAT 2
Laserbeam performed by Morganna Gala made famous by Ray Volpe
Moves: Kata, Front Knee, Pulse, Cross, Jab, Hook, Side Kick
5. POWER TRAINING 2
Come Alive performed by Dan Aux
Tough Talk performed by Alexander Su made famous by Chase & Status feat. Kwengface
Moves: Pushup, Squat, Knee, Step, Plank Jack, Pushup Combo, Run, Jab, Cross, Parry, Sprawl with Vertical Jump, Tuck Jump
6. COMBAT 3
Franky performed by Vince Yara
Moves: Lunge Pulse, Backward Esquiva, Side Kick, Pulse, Shuffle, Ginga, Fast Switch, Lunge
7. MUAY THAI
Rave Is Life performed by Tess Shay made famous by Freaks & Geeks
Moves: Uppercut, Horizontal Elbow, Pulse, Jab, Cross, Knee, Leg Check, Running Knee
8. POWER TRAINING 3
Remember performed by Cross The Snow made famous by Friction
Moves: Shoulder Stretch, Run, Jab, Cross, Hook, Uppercut
9. CONDITIONING
Tambourine performed by Blue Silk made famous by Eve
Moves: Medicine Ball Crunch, Reach, Urban Ladder
10. COOLDOWN
OUTSIDE performed by Beware Pandas made famous by NESTA
Moves: Lower Back Stretch, Lying Glute Stretch, Lying Hamstring Stretch, Hip Flexor Stretch, 90/90 Hip Flexor Stretch, Shoulder Stretch, Standing Quad Stretch, Standing Side Stretch, Standing Chest Opener