Duration: 55 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Amy Lu, Anthony Oxford, Glen Ostergaard, Ben Main, Maggie Cheng, Lula Slaughter, Kylie Gates, Honey Wu

1. WARM-UP
Maze performed by Punctual feat. PHIA
Moves: Shoulder Roll, Deadlift, Deadrow, Triple Row, Upright Row, Clean & Press, Alternate Backward-Stepping Lunge, Squat, Lunge

2. SQUATS
Bright Future performed by Killrude
Moves: Squat Wide Stance, Squat Wider Stance

3. CHEST
Toxic performed by Yaavaf made famous by Songer
Moves: Chest Press, Triple-Pulse Chest Press, Narrow & Wide Plate Press, Triple-Pulse Narrow Plate Press, Wide Plate Press

4. BACK
Selecta performed by Disco Booster made famous by Chase & Status feat. Stefflon Don
Moves: Shoulder Roll, Deadlift, Deadrow, Clean & Press, Plate Offset Deadlift, Plate Offset Single-Arm Deadrow, High Pull

5. TRICEPS
These Words performed by Gratnacks made famous by Badger & Natasha Bedingfield
Moves: Standing Overhead Tricep Extension, Combination, Standing Halo, Tricep Dip, Hip Lift

6. BICEPS
Drama performed by Vago de Mar made famous by aespa
Moves: Bicep Curl, Shoulder Roll, Hold, Rainbow Plate Curl, Triple Mid-Range Pulse Plate Curl

7. LUNGES
Humo performed by Bajo Loco made famous by Dillon Francis, Good Times Ahead, Valentino Khan, & Dixson Waz
Moves: Lunge, Combination, Bottom Pulse Lunge, Bottom Pulse Offset Squat, Pulsing Lunge

8. SHOULDERS
Traces Of You performed by One Oh Two made famous by Nytrix
Moves: T-Raise, Standing Rear Deltoid Raise, Standing Cobra, Standing Lu Raise, Standing Mac Raise

9. CORE
Swish Swish performed by Doctrina made famous by Heyson
Moves: Cross Crawl, Alternate Cross Crawl, Weighted Hip Bridge, Hold, Combination, Twister