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

1. MOBILITY WARM-UP
Dem Fraid performed by Rattleskin made famous by Boombox Cartel feat. Taranchyla
Moves: Twist, Hip Rotation, Triple Squat Hold Combo, V-Step, Bounce Combo, Staggered Squat, Isometric Bear Hold, Hip Stretch, Thoracic Rotation, Alternate Hip Extension

2. STEP WARM-UP
Shut Up And Dance performed by Amiga made famous by Sophie And The Giants
Moves: Hip Extension Rocker, L-Swing, Basic Step Combo, Triple-Pulse Lunge, Side Tilt

3. STEADY STATE CARDIO
crank the bass, play the muzik performed by The Laster Saints made famous by Knock2
Moves: Bounce, Down Tap, Drop Squat, Squat Pulse, Triple-Pulse Squat, Hold Then Rise Combo, Hold Then Squat Combo, Single Squat Swing, Squat Hold

4. PEAK 1
Getaway performed by Doves In A Low made famous by Tritonal feat. Angel Taylor
Moves: Jog, Freeze Knee Lift, Propulsive Knee Lift, Jog on Top, 4-Point Run, Freeze Knee Lift Combo

5. MIXED STRENGTH
Hectic performed by Kate Emrys made famous by Jake Shore
Power performed by MoonDust made famous by Millbrook feat. Flowdan
Moves: Knee Lift, Plate Swing, Squat Combo, Jump Squat, Step Down, Pushup, Down Dog Combo, Full Power Pushup

6. PEAK 2
Good Luck performed by Como De La made famous by Basement Jaxx
Moves: Jog, Propulsive Across The Top, Double Lunge Combo, L-Leap, Jog OTS Combo, Split Lunge Combo

7. CONDITIONING 1 HIP STRENGTH
Money Dance performed by Bob Against Himself made famous by GRLZ, Kim Lee & Lil Debbie
WhatYouWant performed by JJ Indecisive
Moves: Circular M-Tap, Diagonal Plate Press, Rainbow, Weighted Clam Combo, Open Clam and Hold, Heel Open and Close, Lift and Lower Pulse

8. MOVE
64 Impala performed by Creek River made famous by Henry Fong & CHYL
Moves: Jog, L-Swing, Jog OTS Combo, Basic Jog, Hamstring Curl, Propulsive Hamstring Curl

9. PEAK 3 - ATHLETIC CIRCUIT
Genius performed by Inside88 made famous by LSD feat. Sia, Diplo & Labrinth
HOT FOR A MINUTE performed by Yelo made famous by REPAIR
Yeah I Make Them Bounce performed by Zuma Jay made famous by Zuma Jay
Moves: Power Jump Combo, Squat, Alternate Squat Top and Side, Straddle, Rotating Jog Combo, Burpee Broad Jump, Basic Jog, Jumping Jack Combo, Mountain Climber, Plank Jack Combo

10A. CONDITIONING 2 GLUTE STRENGTH
FIRED UP performed by Dan Aux feat. MR0600
Upside Down performed by Blue Finch made famous by Eats Everything
Moves: Square Squat, Bulgarian Split Squat, Triple-Pulse, Isometric Hamstring Curl, Scorpion Combo, Scorpion Pulse

10B. CORE
Push The Tempo performed by Little White Lies made famous by Sub Focus & Katy B
Moves: Weighted Oblique Press, Weighted Pike Combo

11. COOLDOWN / STRETCH
Endless Summer performed by Particle House feat. Sousa Perth
Moves: Hamstring Stretch, Figure 4 Glute Stretch, Side-lying Quad Stretch, Down Dog, Back Stretch, Side Stretch