Duration: 41 minutes
Equipment: None required
Presenters: Marlon Woods, Rachael Newsham, Chin Chen, Meno Thomas, Vili Fifita

1A. UPPER BODY WARM-UP
What's Up performed by Killrude
Moves: Jab, Cross, Jab Pulse, Shuffle, Hook, Pulse, Uppercut

1B. LOWER BODY WARM-UP
JUMPIN performed by Cory Ruin made famous by Pitbull & Lil Jon
Moves: Hip Roll, 3-Step, Knee, Front Kick, Pulse, Side Kick, Roundhouse Kick, Step Out In

2. COMBAT 1
ZONES performed by INF
Moves: Hook, Front Knee, Roundhouse Kick, Karate Punch, Pulse

3. POWER TRAINING 1
Shiver performed by Deerfurther made famous by John Summit & HAYLA
Moves: Run, Walking Jab, Jump Jab, Jumping Jack, Corkscrew, Jab, Cross

4. COMBAT 2
2003 performed by Arkiteckt made famous by TNT aka TECHNOBOY 'N' TUNEBOY
Moves: Back Knee, Front Knee, Pulse, Jump Kick, Jab, Uppercut, Side Kick, Knee

5. POWER TRAINING 2
Can't Stop performed by Ladies For Cake made famous by Bare Up
Run (Part 1) performed by World's End made famous by Mozey feat. Sofia
Moves: Pushup, Squat, Mountain Climber, Knee, Run, Drop Squat, Sprawl with Vertical Leap, 7-Step Lateral High Knee, Jab

6. COMBAT 3
FLEUMM YEHH performed by GoodieBaddie
Moves: Inside Leg Kick, Ginga Combo, Lateral Hop Combo, Double-Pulse Squat, Jack In/Out, Squat Jack Combo

7. MUAY THAI
Hey Ya! performed by Nasty Voodoo made famous by LEOWI & Lucky Luke
Moves: Jab, Cross, Horizontal Elbow, Back Knee, Dropping Elbow, Front Knee