Duration: 49 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Amy Lu, Anthony Oxford, Glen Ostergaard, Ben Main, Maggie Cheng, Lula Slaughter, Honey Wu, Kylie Gates

1. WARM-UP
Maze performed by Punctual feat. PHIA
Moves: Shoulder Roll, Deadlift, Deadrow, Triple Row, Upright Row, Clean & Press, Alternate Backward-Stepping Lunge, Squat, Lunge

2. SQUATS
Bright Future performed by Killrude
Moves: Squat Wide Stance, Squat Wider Stance

3. CHEST
Toxic performed by Yaavaf made famous by Songer
Moves: Chest Press, Triple-Pulse Chest Press, Narrow & Wide Plate Press, Triple-Pulse Narrow Plate Press, Wide Plate Press

4. BACK
Selecta performed by Disco Booster made famous by Chase & Status feat. Stefflon Don
Moves: Shoulder Roll, Deadlift, Deadrow, Clean & Press, Plate Offset Deadlift, Plate Offset Single-Arm Deadrow, High Pull

5. TRICEPS / BICEPS
Run performed by Dan Aux
Moves: Plate Curl, Rainbow Curl, Combination, Standing Overhead Tricep Extension, Standing Halo, Tricep Dip

6. LUNGE / SHOULDERS
RHYTHM N BASS performed by Neon One
Moves: Lunge, Combination, Offset Squat, Triple Pulse Lunge, Triple Pulse Offset Squat, Standing Cobra, Standing Lu Raise, Standing Alternate Mac Raise

7. CORE
Swish Swish performed by Doctrina made famous by Heyson
Moves: Cross Crawl, Alternate Cross Crawl, Weighted Hip Bridge, Hold, Combination, Twister

8. COOLDOWN
Espresso performed by Jamie Gyver made famous by Sabrina Carpenter
Moves: Side Bend, Side Lunge, Shoulder Stretch, Standing Quadricep Stretch, 90/90 Stretch, Kneeling Hip Flexor Stretch, Kneeling Front Deltoid/Chest Stretch, Shoulder Roll