Duration: 53 minutes
Equipment: None required
Presenters: Lisa Osborne, Ella Bryant, Hamza Benbkira, Suzie Szolosi

1. WARM-UP
Never Be Lonely performed by Season's Come made famous by Jax Jones & Cascada
Moves: Step Touch, Bounce OTS, Single Squat, Plank, Mountain Climber, Run OTS, Side Step Run, Side Lunge

2. MIXED IMPACT
OUT MY FACE performed by Heyson
Moves: Bounce OTS, Run & Bounce Combo, Step Curl, Gallop, Agility 3-Step Run

3. CIRCUIT
I Won't Be Turning Around performed by Ruzer
Moves: Single Knee, Jumping Jack, Knee & Jumping Jack Combo, Side Step Over & Hold Single-Leg Balance, Skip, High Knee Run

4. PLYOMETRIC
Say Yes performed by Theophilus Hewlett
Moves: Skater, Pulse Squat, Skater & Pulse Squat Combo, Step Straight Jump, Single Plyometric Lunges, Skater & Step Jump Combo, Tuck Jump, High Knee Run

5. ATHLETIC STRENGTH
Everybody Work performed by Seelzorn made famous by John W
Moves: Pulse Squat, Double-Arm Rotation, Plank, Pushup & Renegade Row Combo, Double-Pulse Pushup, Pushup, Step Lunge Balance Combo, Step Triple-Pulse Lunge, Single-Leg Balance

6. RUNNING
Stumblin' In performed by Esto Bien made famous by CYRIL
Moves: Bounce OTS, Squat & Overhead Clap, Drop Squat, Run & Drop Squat Combo, Circle Run, High Knee Run

7. AGILITY
It's Been So Long performed by NOAM DEE
Moves: Side Bounce, Squat & Run Square Combo, Run, Squat, Ladder Run, Snowboard Paulse Squat, Drop Snowboard

8. INTERVAL
Rising 2023 performed by Kopperz made famous by Ryan Thistlebeck, SejixMusic & Uwaukh
Moves: Run, Side Flick, Knee & Side Flick Combo, Single Knee, Single Kick, Heel Dig, Run & Kick Combo

9. POWER
Control Your Body performed by Bryan Black made famous by Nifra & 2 Unlimited
Moves: Run, Jumping Jack, High Knee Run, Jumping Jack Corner, Ladder Run, Knee Repeater, Burpee, Tuck Jump, High Knee Sprint

10. CORE
HEAT performed by Tayg made famous by Tove Lo & SG Lewis
Moves: Cross Crawl Combo, Crunch, Double-Leg Extension, Crunch In, Scoop Chest Up, Flutter Kick, Hip Bridge

11. COOLDOWN
Me and My Guitar performed by Kay Ril made famous by Jax Jones & Fireboy DML
Moves: Lower Back Release, Lying Glute Stretch, Lying Hamstring Stretch, Kneeling Hip Flexor Stretch, Tricep Stretch, Standing Calf Stretch, Shoulder Stretch, Quadricep Stretch