Embrace the creepy season with 45 minutes of cardio, strength and core. Burn calories and build fitness and strength while improving your energy levels, flexibility, balance, agility and core strength!

Duration: 45 minutes
Equipment: Weights, Resistance Band
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. PEAK 3 CARDIO
Start A Riot performed by Tokyo Yo made famous by BANNERS
Moves: Side Tap, Jack, Air Jack Combo, Shuffle, Butt Kick Combo, Tuck Jump Combo, Plate Press, Knee Lift Combo

6. 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

7. 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

8. 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

9. LOWER BODY STRENGTH
Goosebumps made famous by CRRUNCH
Moves: Offset Squat, Triple Offset Squat Combo, Lunge, Triple Lunge Sequence, Kickback Combo

10. UPPER BODY STRENGTH
Money Maker made famous by Ludacris feat. Pharrell Williams
Moves: Deadlift, Front Raise, Single-Arm Side Raise, Row Combo, Walking Pushup, Triple Pulse Pushup

11. 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

12. GLUTES
Juicy made famous by Doja Cat
Moves: Leg Extension Pulse, Scorpion, Pulse

13. 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