Duration: 34 minutes
Equipment: Weights, Resistance Band
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele, Khiran Huston, Vili Fifita, Natasha Vincent, Martine Matapo-Kolisko, Otto Prodan

1. WARM-UP
Phoenix performed by Heather Geranium made famous by Charlotte Cardin
Moves: Squat Hip Roll, Double Pulse Lateral Lunge, Lateral Lunge with Thoracic Twist, Squat Twist, Back-Stepping Lunge, Flight Lunge, Skater/Run Combo, Run/Bounce OTS, Half Skater/Run Combo

2. STEADY STATE
Drunk From Your Love performed by JJ Indecisive
Moves: Skater Combo, Lateral Step with Vertical Lift, Lay-up Combo, Lay-up Jump Combo

3. PEAK 2 CARDIO
Downtown
Moves: Squat Hip Roll Combo, Squat Roll & Squat Kick Combo, Triple Pulse Squat Kick Combo, Squat Leg Lift

4. PEAK 3 CARDIO
Don't Say It performed by The End And The Beginning made famous by Lee Mvtthews feat. PRINS
Moves: Lateral Squat/Lunge Combo, Back-Stepping Lunge, Run/Lunge Combo, Bounce, Jump Lunge, Run, Lateral Run/Jack Combo

5. RESISTED CARDIO
You Gotta Be performed by Breadfruit Pumpernickel made famous by Conro & LissA
Moves: Squat Snatch, Jumping Squat Snatch, Single-Leg Lift Plate Punch Combo, Flight Lunge

6. DYNAMIC CARDIO CORE
Lemme Put It Down performed by NIGHTCAP
Moves: Oblique Crunch, Knee Lifts, 3 Knee Lift Combo, Jump, Cable, Cable Knee Combo

7. RESISTED BALANCE
Concrete (Daxton Remix) performed by Frigga, Daxton
Moves: Single-Leg Deadlift, Single-Leg Deadlift Combo

8. FUNCTIONAL CORE STRENGTH
Toxic performed by Anonymous Mob made famous by Britney Spears
Moves: Squat Plate Circle, Frog Crunch, Double Pulse Frog Crunch, Seal Crunch, 100s, 100s with Leg Extension

9. GLUTES
Rumors performed by shakyweb made famous by Lizzo & Cardi B
Moves: Horse Stance, Leg Extension Combo, Leg Extension Pulse, Fast Extension Pulse & Knee Combo

10. STRETCH
I'll Be Ok (If You Stay) performed by Julia Carbajal