Duration: 56 minutes
Equipment: Step or bench, Hand weight(s)
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u

1. MOBILITY WARM-UP
Le Disco performed by Mynosh made famous by Henry Fong
Moves: Twist, Double Pulse Lateral Lunge, Squat & Twist Combo, Bounce, March on Top, Jog on Top, Offset Squat, Hip Roll Combo

2. STEP WARM-UP
The Way I Are performed by Project Rock made famous by Timbaland feat. Keri Hilson & D.O.E.
Moves: Basic Step, March on Top, Half Stomp, 3 Staple Repeater Knee Lift, Repeater Knee Lift

3. STEADY STATE CARDIO
No Mid performed by Heyson
Moves: Tap & March Across The Step, Tap & Pendulum Swing Across The Step, Traveling Squat Pulse Combo

4. PEAK 1
Nice Try performed by Neon Beach
Moves: Jog, Jog on Top, Athletic Skater Combo, Propulsive Hamstring Curl Combo

5. MIXED STRENGTH
Nitro performed by Dutch Girl made famous by John W
X Gon' Give It To Ya performed by NANo made famous by DMX
Moves: Traveling Squat Pulse Combo, Childs Pose, Knee Pushup Combo, Jack In & Out, Full Pushup Combo, Plank with Shoulder Tap

6. PEAK 2
In The Night performed by MUZZ feat. Sullivan King
Moves: Jog, Jog Across The Step, Knee Lift, Power Across The Top, Hitch Step On & Off

7. CONDITIONING 1 HIP STRENGTH
Bola Rebola performed by PiThon made famous by Tropkillaz, J Balvin & Anitta feat. MC Zaac
Escape (Dan Aux Remix) performed by Nice Enough
Moves: Weighted Offset Squat, Hip Roll, Weighted Lunge, Weighted Rotating Lunge, Squat Combo, Weighted Single Pulse Lunge, Rotating Squat Combo, Weighted 90/90 Combo, Weighted Single Bent Leg Lifts

8. MOVE
Outside Of Love performed by Vena Breya made famous by Becky Hill
Moves: Jog, Jogging Half Stomp, Jog OTS, Freeze Extension Combo, Propulsive Extension Combo

9. PEAK 3 - ATHLETIC CIRCUIT
Pok Pok performed by Neon Beach
Time To Collect performed by NOAM DEE & Jim Junk
Moves: Leg Abduction Squat, Over The Top Combo, Propulsive Leg Abduction Squat, Squat Landing, Basic Jog, Off-The-Beat Speed Basic Jog, Squat, OTT Jog & Squat Combo, Angled Burpee, Twist

10. CONDITIONING 2 GLUTE STRENGTH
Bailame performed by Maldi x Desamor
Pa Pa Pa performed by Morph-7 made famous by Henry Fong feat. MC Maromba
Moves: Hamstring Curl, Hip Stretch, Figure 4 Glute Stretch, Figure 4 Spinal Stretch, Side-lying Quad Stretch, Downward Dog, Active Calf Stretch

11. CORE
Cœur performed by Nom Fabriqué
Moves: Weighted Butterfly Crunch, 90 Degree Leg Extension, 45 Degree Leg Extension, Weighted Pancake Stack Oblique Crunch

12. COOLDOWN / STRETCH
Saturn performed by Megasat made famous by SZA
Moves: Hamstring Curl, Hip Stretch, Figure 4 Glute Stretch, Figure 4 Spinal Stretch, Side-lying Quad Stretch, Downward Dog, Active Calf Stretch