Duration: 40 minutes
Equipment: Hand weight(s), Resistance band
Presenters: Khiran Huston, Vili Fifita, Fraser Beck

1. WARM-UP
Pretty People performed by DJ Mayson made famous by Calvin Harris feat. Ayah Marar
Moves: Jog, Bounce OTS, Squat, Stand, Stand To Heal Raise, Backward-Stepping Lunge, Flight Lunge, Lateral Lunge, 3-Step Run, Skater

2. STEADY STATE
Your Hands on Me performed by NIGHTCAP feat. Vicki Vox made famous by Tate McRae
Moves: Tread Squat, Pogo, Double Lateral Leap, Squat, Lateral Shuffle

3. PEAK 1 CARDIO
Gotta Move On performed by STRLGHT made famous by KAAZE
Moves: Jog OTS, Squat Jump, Lateral Hop Combo, Power Burpee Combo, Thruster Burpee, Squat Broad Jump

4. PEAK 2 CARDIO
Like That performed by dreem made famous by Dark Heart feat. Mia Marvelous
Moves: Squat, Triple Snap Combo, Jack To Squat, Triple-Pulse Flight Lunge

5. PEAK 3 CARDIO
I Swirl performed by Ruzer made famous by Krakota & Lee Mvtthews
Moves: Shuttle Run, Football Run, High Knee Run OTS, Burpee

6. RESISTED CARDIO
Highlights performed by Zorro, Ooyy made famous by Tobiahs
Moves: Squat, Triple Snap Combo, Leg Lift, Plate Punch Combo, Flight Lunge

7. RESISTED BALANCE
Tell Me performed by Star Cauldron made famous by Sonny Fodera & Clementine Douglas
Moves: Balance Combo, Side Knee Lift, Touchdown, Leg and Arm Circle Combo

8. LOWER BODY STRENGTH
After Party (Radio Edit) performed by FOMO & PHIA
Moves: Lunge Sequence, Reverse Lunge Sequence, Pulsing Reverse Lunge, Offset Squat Combo, Wide Squat Pulses

9. UPPER BODY STRENGTH
Twelve Minutes In performed by Tape Machines made famous by Ferreck Dawn & GUZ
Moves: Cleopatra, Kneeling, Reverse Nordic Combo, Diagonal Push Combo, Cobra Pulse, Internal Cobra Pulse

10. FUNCTIONAL CORE STRENGTH
Cheat Code performed by Heyson made famous by Wax Motif & KURA
Moves: Washboard, Core Rotation Combo, Reverse Nordic, Rotate, Penguins, Scissors

11. GLUTES
TOO COOL TO BE CARELESS performed by Original L.V. made famous by PAWSA
Moves: Parachute, Parachute Pulse, Hip Bridge, Single-Leg Hip Bridge, Pulse

12. STRETCH
Over Now performed by Duplex Heart feat. Christine Smit made famous by Chappell Roan
Moves: Knee Hug, 90/90 Stretch, Lunge, Side Body Stretch, Hamstring Stretch, Down Dog, Forward Fold, Extended Mountain Pose