Duration: 27 minutes
Equipment: Weights
Presenters: Khiran Huston, Vili Fifita

1. WARM-UP
Fly Away performed by Island Light made famous by Tones And I
Moves: Side Bend, Forward Fold Sequence, Squat, Squat with Overhead Reach, Back-Stepping Lunge with Thoracic Twist, Squat & Knee Snap Combo, Lateral Lunge & Squat Combo, Triple Pulse Lateral Lunge & Squat Combo

2. STEADY STATE
Girl performed by Mako Buttercup made famous by KC Lights
Moves: Speed Step & Butt Kick Combo, Speed Step, Ladder Run, Jack Combo

3. PEAK 1 CARDIO
Work That Body performed by Gottes made famous by TooManyLeftHands & HEDEGAARD
Moves: Squat & Lunge Combo, Wide Squat, Jump Squat & Lunge Combo, Squat & Knee Snap Combo

4. PEAK 2 FEATURE CARDIO
The Locust King performed by NOAM DEE
Moves: Walking Burpee, Burpee, Thruster Burpee, Surfer Burpee, Corner to Corner Surfer

5. RESISTED CARDIO
Lightswitch performed by Quirky Crystal made famous by CHAII
Moves: Squat & Knee Combo, Squat & Kick Combo, Lateral Lunge, Knee Lift, Lateral Lunge with Kick, Plyo Lunge & Squat Kick Combo

6. DYNAMIC CARDIO CORE
No Scrubs performed by beau coup made famous by CALVO & DAZZ
Moves: Alternate Back-Stepping Lunge, Thoracic Twist, Double Pulse Lunge, Bottom Half Pulse Lunge, Firefly & Corner Kick Combo, Plank

7. RESISTED BALANCE
Fireball performed by The Royal Penguin Dime made famous by Wongo feat. Rubi Du
Moves: Hip Extension, Hip Extension with Alternate Row, Runners Knee

8. FUNCTIONAL CORE STRENGTH
Nobody Like You performed by L-Viss made famous by Landis
Moves: Plate Arc, Washboard, Arc & Washboard Combo, Pike Crunch, Pike Top Range Pulse, Cross Crawl, Single-Single-Double Cross Crawl Combo

9. STRETCH
Mount Everest performed by Overclaast made famous by Labrinth
Moves: Kneeling Side Bend, Seated Cat/Cow Pose, Hip Flexor Stretch, Thoracic Twist, Lizard, Hamstring Stretch, Forward Fold, Extended Mountain Pose