Duration: 48 minutes
Equipment: Hand weight(s), Resistance band
Presenters: Khiran Huston, Kimi Holm, Maddalena Boccella, Des Helu, Kaylah-Blayr Fitzsimons-Nu'u, Vili Fifita, Mark Nu'u-Steele

1. WARM-UP
Risk It All performed by Truth Tooth made famous by Ella Henderson, House Gospel Choir, Just Kiddin
Moves: Side Bend, Scap Squat, Lateral Lunge Combo, Sumo Squat, Thoracic Rotation, Lateral Shift Combo, Walking Burpee, Jog OTS

2. STEADY STATE
Follow U performed by STRLGHT
Moves: Knee Lunge Combo, Knee Swing Combo

3. PEAK 1 CARDIO
Give Me Freedom performed by Swif7
Moves: Lateral Shift Combo, Leg Lift, Scap Squats, Jump

4. PEAK 2 CARDIO
Famalay performed by St Louis made famous by Skinny Fabulous, Machel Montano & Bunji Garlin
Moves: Jog OTS, Run, High Knee, Bounce, Double Pulse Surfer Squat, Heisman Run, Travelling Heisman, Surfer Squat

5. PEAK 3 CARDIO
Can't Stop You performed by Squiid
Moves: Jog OTS, AMRAP Combo, Lunge, Thruster Burpee, Scap Squat, Walking Thruster, Plyometric Lunge

6. RESISTED CARDIO
GITM performed by Heyson
Moves: Knee Lunge Combo, Knee Swing Combo, Heel Lift, Bounce, Half-Range Bicep Curl, Forward Shoulder Press, Vertical Jump

7. RESISTED BALANCE
Real Walk performed by SHOULDER B
Moves: Around The World Tap Combo, 2/2 Open Star, Single-Leg Squat, Cleopatra

8. LOWER BODY STRENGTH
Bola Rebola performed by Illuminante made famous by Tropkillaz feat. J Balvin, Anitta & ZAAC
Moves: Offset Squat, 2/2 Offset Squat, Triple-Pulse Offset Squat, Walking Pulse Squat

9. UPPER BODY STRENGTH
Strength performed by Suedo
Moves: Scorpion Pushup, Triple Scorpion Pushup, Kneeling Cobra Curl, Hip Bridge, Chest Fly, Triple Pulse Hip Bridge

10. FUNCTIONAL CORE STRENGTH
Runaway performed by STRLGHT
Moves: 3-Point Mountain Climber, Needlepoint Extension, Leg Extension, Criss-Cross Double Leg Extension, Plank

11. GLUTES
I Am Hooked performed by Hallman
Moves: Clam, Pulse Clam, Single-Leg Hip Abduction, Floating Clam Pulse

12. STRETCH
On My Mind performed by INF
Moves: Childs Pose, Hip Mobilization Combo, Hip Flexor Stretch, Thoracic Twist, Standing Forward Fold, Wide Squat Glute Stretch, Side Lunge, Chest Stretch

MONTAGE: Slow Roast performed by NOAM DEE