Duration: 46 minutes
Equipment: Handweights, Resistance Band
Presenters: Khiran Huston, Vili Fifita, Maddalena Boccella, Lula Slaughter, Bram Prima Halim, Kaylah-Blayr Fitzsimons-Nu'u

1. WARM-UP
Nah Nah performed by NIGHTCAP
Moves: Side Bend, Squat, Double Pulse Squat, Jump-Jump Jack, Lateral Lunge, Flight Lunge, Skater

2. STEADY STATE
Goodies performed by Venom Spikes made famous by Ciara feat. Petey Pablo
Moves: Jog OTS, 3-Step Run, 7-Step Run, Jack Combo, Soccer Kick

3. PEAK 1 CARDIO
Armageddon performed by Timothy Infinite
Moves: Lateral Squat, Pogo, Lateral Jump Squat, Lateral Lunge, Knee Lift, Jumping Knee Lift

4. PEAK 2 FEATURE CARDIO
BaBaBa performed by Waking Keen made famous by Dillon Francis feat. Young Ash
Moves: Lateral Leap Vertical Jump Combo, Burpee (Around The World)

5. PEAK 3 CARDIO
Overshare performed by dreem
Moves: Squat, Pulse Squat, Hammer Throw Burpee, Broad Jump

6. RESISTED CARDIO
Tail Wind performed by Phello
Moves: Washboard, Washboard Combo with Knee Lift, Clean & Press, Triple Flight Lunge, Leg Lift & Plate Punch Combo

7. RESISTED BALANCE
Don't You Let It Get You Down performed by spring gang
Moves: Around The World, Double Tap Combo, Sweep Combo, Runners Knee

8. LOWER BODY STRENGTH
HOT! (Clean Version) performed by Katori Walker
Moves: Duck Walk, Kick Back, Surrender Squat

9. UPPER BODY STRENGTH
Forget You performed by NIGHTCAP
Moves: Pushup & Front Raise Combo, Stick Insect

10. FUNCTIONAL CORE STRENGTH
Move Your Body performed by TOJA
Moves: Extended Frog Crunch, Triple Extended Frog Crunch, Scissor Kick, Crunch Combo, Windscreen Wiper

11. GLUTES
Minifalda performed by Bambihaze
Moves: Grasshopper, Flutter Kick, Childs Pose, Lateral Tap, Straight-Leg Extension, Scorpion

12. STRETCH
Bandana performed by Ballpoint
Moves: Squat with Side Twist, Hamstring Stretch, Hip Flexor Stretch, Forward Fold, Extended Mountain Pose, Side Bend