Develop a spookily strong core with hovers, resisted clams and woodchops. Choose the intensity level that best suits your body today!

Duration: 45 minutes
Equipment: Resistance Band, Weights
Presenters: Otto Prodan, Diana Archer Mills, Ash Cameron, Antoine Sagne, Kylie Gates

1. WARM-UP 45
Let Me Love You performed by Jokingly Serious made famous by Calvo
Moves: Alternating Single Leg Lift, Rocking Horse, Cross Crawl, Alternating Single-Leg Hip Bridge, Hover, Double Knee Drop, Woodchop, Halo

2. CORE STRENGTH 1
A Little Less Conversation performed by Telephone Home made famous by Nebbra feat. The Great Escape
Moves: Hover, Knee Drop Combo, Leg Drop, Crunch, Hip Lift, Pike Pulse

3. STANDING STRENGTH 1
All Around The World (La La La) performed by Emerald Country made famous by R3HAB & A Touch Of Class
Moves: Single Leg Squat and Alternating Row, Leg Lift, Lunge & Squat Combo, Woodchop, Halo with Side Lunge

4. STANDING STRENGTH 2
Pretty Savage performed by Peace Paint made famous by BLACKPINK
Moves: Clam, Clam Pulse, Back Tap, Plate Curl

5. STANDING STRENGTH 3
Murda performed by Peng Skeng made famous by Snavs & Fabian Mazur
Moves: Halo, Lunge, Twist, Burpee, Rotating Side Plank

6. ISOLATION
Something's Got To Give performed by Sprinkles And Sparklers made famous by Labrinth
Moves: Double Leg Lift, Alternating Single Leg Lift, Double Pulse Crunch, Oblique Leg Drop, Kick, Hip Bridge Opener Combo, Alternating Leg Extension, Pulse Crunch

7. CORE STRENGTH 2
Never Change performed by Wednesday Wading made famous by Crystal Skies feat. Gallie Fisher
Moves: Oblique Leg Drop, Cross Crawl, Side Hover, Rolling Hover, Hip Lift, Side Oblique Crunch

8. CORE STRENGTH 3
Mas Que Nada performed by Q4U made famous by Sergio Mendes
Moves: Alternating Tabletop Leg Lift, Horse Stance Diagonal Pointer, Leg Lift, Back Extension Sequence, Childs Pose

9. STRETCH
Come Over performed by 2am And The Nightcrawlers made famous by Rudimental feat. Anne-Marie & Tion Wayne
Moves: Frog Stretch, Swan Pose, Quadricep Stretch, Hip Flexor Stretch, Psoas Stretch