Duration: 31 minutes
Equipment: Weights, Resistance Band
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Des Helu, Erin Maw, Khiran Huston, Vili Fifita

1. WARM-UP
Son Of A Preacher Man performed by Sparkle Fluff made famous by Dusty Springfield
Moves: Wrist Mobility, Ankle Mobility, Squat Lunge Combo, Lateral Lunge, Lateral Lunge with Reach, Lateral Lunge with Thoracic Twist, Squat Heel Raise, Overhead Reach, Jog

2. PEAK 1 CARDIO
Playing With Fire (Ahlstrom Remix) performed by Taynte feat. Niklas Ahlstrom
Moves: Jog, Walking Burpee, Burpee, Mountain Climber, Typewriter Burpee, Burpee With Tuck Jump

3. PEAK 2 FEATURE CARDIO
When You Hear The Bassline (Instrumental) performed by Underground Tingz made famous by Major Lazer feat. Ms Thing
Moves: Standing C-Skip, Grounded C-Skip, Shuttle Sprint, Squat Pulse with Heel Lift, Broad Jump Combo, Squat Pulse

4. PEAK 3 CARDIO
7 Rings performed by Coffee Culture made famous by Folded Dragons
Moves: Lateral Squat with Overhead Press, Squat Jack with Overhead Press, Squat Reach, 180 Jump Combo, Squat Jack Air Jack Combo

5. RESISTED CARDIO
BAM BAM performed by Felicitii made famous by Merk & Kremont & HAWK
Moves: Jack/Cross Punch Combo, Heel Tap, Offset Skater, Lateral Leap, Lateral Leap with Cross Row

6. DYNAMIC CARDIO CORE
No Drama performed by Squigg-el made famous by James Hype feat. Craig David
Moves: Lateral Lunge, Palm Press, Palm Press Combo

7. RESISTED BALANCE
Down performed by Parallel Worlds made famous by Fifth Harmony feat. Gucci Mane
Moves: Knee Lift & Single Squat Combo, Balance Combo, Overhead Press, Tiptoe Squat, Tiptoe Squat with Chest Fly

8. FUNCTIONAL CORE STRENGTH
True Champion performed by Gold & The Medals made famous by Dannic & Graham Swift
Moves: Lateral Lunge & Washboard Combo, Halo & Washboard Combo, Single-Leg Squat & Alternate Row

9. GLUTES
Best Friend performed by Sweet Tea made famous by Saweetie feat. Doja Cat
Moves: Clam, Hip Abduction Pulse, Hip Extension Pulse

MONTAGE: Meet Me In The Middle (Instrumental) performed by Dan Draper