Duration: 42 minutes
Equipment: Hand weight(s), Resistance band
Presenters: Khiran Huston, Vili Fifita, Kaylah-Blayr Fitzsimons-Nu'u

1. WARM-UP
Delilah (pull me out of this) performed by Flow-Her made famous by Fred again..
Moves: Run OTS, Calf Raise Squat, Squat, Tread Squat, Pulse, Pulse Squat, Flight Lunge, Standing Scorpion, Balance, Scap Squat, Walking Burpee, Walk to Plank, Lateral Lunge

2. STEADY STATE
The Mood performed by Heyson
Moves: Jog OTS, Lateral Squat, Squat Jack, Burpee Combo, Squat Jump, Burpee, Standing Scorpion, Flight Lunge Combo

3. PEAK 1 CARDIO
SSStutter performed by Heyson
Moves: Reactive Core Combo, Thoracic Rotation Punch, Squat, Lateral Shuffle, Calf Raise, Air Jump, Double Squat Punch

4. PEAK 2 CARDIO
Right Now performed by The Daydream Ground made famous by Rihanna feat. David Guetta
Moves: Jog OTS, Skater Combo, Skater, High Knee Run, Football Kick, Palm Press, Lunge Combo

5. PEAK 3 CARDIO
Give It All performed by Laminar feat. Ruth Royall
Moves: Tread Squat, Tread Squat Combo, Pulse Squat, Knee Lift, Skater, 3-Step Run, Heisman, Sprinter Knee

6. RESISTED CARDIO
No Words performed by Click Track Heart
Moves: Resisted Cardio Combo, Single Lateral Lunge, Squat, Air Jump, Cross Over Skater, Run Run Skate

7. RESISTED BALANCE
Aphonia performed by Mansa
Moves: Leg Extension, Straight Leg Extension, Standing Scorpion Pulse, Scorpion Pulse

8. LOWER BODY STRENGTH
Gravitational Energy performed by PALA
Moves: Lunge, Triple-Pulse Lunge & Offset Deadlift Combo, Offset Deadlift, Single Squat Tread

9. UPPER BODY STRENGTH
Get Behind Me performed by Neon One
Moves: Plate Carry, Walk, Triple-Pulse Cobra, Pendulum, Front Raise, Squat

10. FUNCTIONAL CORE STRENGTH
Starphonker performed by Ballpoint
Moves: Hover, Hip Dip, Side Hover Combo, Side Hover

11. GLUTES
Seventh Heaven performed by P.A.M.
Moves: Lateral Walk, Steps, Leg Extension Combo, Standing Scorpion Pulse, Horse Stance, Fire Hydrant, Pulse

12. STRETCH
Thinking About Freedom performed by Niko Walters
Moves: Childs Pose, Alternate Single-Arm Reach, Cat-Cow Stretch, Swan Pose, Flow Sequence, High Plank, Crocodile Pose, Forward Fold, Extended Mountain