Duration: 59 minutes
Equipment: None required
Presenters: Meno Thomas, Vili Fifita, Desmond Wong, Natasha Vincent, Lisa MacDonald, Steve Tansey, Cesar Vasquez, Lula Slaughter, Dan Cohen, Rachael Newsham, Billy Arisz, Raïssa Vanfleteren, Kenshin Tani, Mai Sato, Sylvie Long, Xavier Gallais, Marlon Woods

1A. UPPER BODY WARM-UP
Barricade performed by Kupid's Lounge made famous by Axwell
Moves: Jab, Pulse, Cross, Bob, Shuffle, Hook, Uppercut, Scissor, Front Stance, Jumping Jack, Side Lunge, Low Block, Mid Block, Karate Punch

1B. LOWER BODY WARM-UP
Tambor performed by Tennis Head made famous by Sak Noel
Moves: Squat Pulse, Adductor Stretch, Hip Roll, Step, Knee, Roundhouse Kick, Side Kick, Pulse

2. COMBAT 1
It's Been So Long performed by NOAM DEE
Moves: Jab, Cross, Uppercut, Knee, Pulse, Front Kick, Running Knees, Shield, Step, Striking Guard, Roundhouse Kick

3. POWER TRAINING 1
Make No Sound performed by Paul Broiyer made famous by Brookes Brothers feat. Liam Bailey
Moves: Run, Jab, Cross, Body Shot, Hook, Power Hook, Jump, Uppercut, Jumping Jack

4. COMBAT 2
Winning Time performed by Blu On F made famous by Joznez & Bazanji feat. Marvin Brooks
Moves: Kata, Balancing Side Kick, Step, One-Step Vertical Side Kick, Knee, Hip Roll, Axe Kick

5. POWER TRAINING 2
Circles performed by Spiderbox made famous by I See MONSTAS
Woofa Killa performed by Dan Aux
Moves: Pushup, Squat, Pushup Combo, Foot Tap, Shoulder Tap, Drop Squat, Knee Knee, Pushup Pulse, Uppercut, Hook, Cross, Pulse, Sprawl, Vertical Jump, Jumping Jack, Run

6. COMBAT 3
Ravers performed by Jill Nearby made famous by Tujamo & TV Noise
Moves: Jab, Pulse, Back Kick, Front Kick, Lunge Pulse, Shuffle & Ginga Sequence, Backward Esquiva, Lunge, Knee, Fast Switch

7. MUAY THAI
We Can't Stop performed by Stereo Saw made famous by AFROJACK, Timmy Trumpet & Lil Jon
Moves: Knee, Jab, Descending Elbow, Ascending Elbow, Pulse, Running Knee, Uppercut, Cross

8. POWER TRAINING 3
Take You Back performed by Ruzer
Moves: Shoulder Stretch, Run, Jab, Cross, Uppercut, Hook, Jumping Jack, Walking Jab

9. CONDITIONING
Used To performed by Nbhd Nick
Moves: Cross Crawl Combo, Twist, Triple Pulse C-Crunch Extension Combo, Side Hover, Side Hover Hip Lift Pulse, Leg Lift, Side Kick

10. COOLDOWN
Bring The Whole Hood performed by Derrick Kaine made famous by Evvie McKinney
Moves: Lower Back Stretch, Lying Glute Stretch, Lying Hamstring Stretch, Seated Adductor Stretch, Hip Flexor Stretch, Shoulder Stretch, Quad Stretch, Side Body Stretch