Duration: 31 minutes
Equipment: Hand weight(s), Resistance band
Presenters: Khiran Huston, Vili Fifita, Fraser Beck

1. WARM-UP
Pretty People performed by DJ Mayson made famous by Calvin Harris feat. Ayah Marar
Moves: Jog, Bounce OTS, Squat, Stand, Stand To Heal Raise, Backward-Stepping Lunge, Flight Lunge, Lateral Lunge, 3-Step Run, Skater

2. STEADY STATE
Your Hands on Me performed by NIGHTCAP feat. Vicki Vox made famous by Tate McRae
Moves: Tread Squat, Pogo, Double Lateral Leap, Squat, Lateral Shuffle

3. PEAK 1 CARDIO
Gotta Move On performed by STRLGHT made famous by KAAZE
Moves: Jog OTS, Squat Jump, Lateral Hop Combo, Power Burpee Combo, Thruster Burpee, Squat Broad Jump

4. RESISTED CARDIO
Highlights performed by Zorro, Ooyy made famous by Tobiahs
Moves: Squat, Triple Snap Combo, Leg Lift, Plate Punch Combo, Flight Lunge

5. LOWER BODY STRENGTH
After Party (Radio Edit) performed by FOMO & PHIA
Moves: Lunge Sequence, Reverse Lunge Sequence, Pulsing Reverse Lunge, Offset Squat Combo, Wide Squat Pulses

6. UPPER BODY STRENGTH
Twelve Minutes In performed by Tape Machines made famous by Ferreck Dawn & GUZ
Moves: Cleopatra, Kneeling, Reverse Nordic Combo, Diagonal Push Combo, Cobra Pulse, Internal Cobra Pulse

7. FUNCTIONAL CORE STRENGTH
Cheat Code performed by Heyson made famous by Wax Motif & KURA
Moves: Washboard, Core Rotation Combo, Reverse Nordic, Rotate, Penguins, Scissors

8. GLUTES
TOO COOL TO BE CARELESS performed by Original L.V. made famous by PAWSA
Moves: Parachute, Parachute Pulse, Hip Bridge, Single-Leg Hip Bridge, Pulse

9. STRETCH
Over Now performed by Duplex Heart feat. Christine Smit made famous by Chappell Roan
Moves: Knee Hug, 90/90 Stretch, Lunge, Side Body Stretch, Hamstring Stretch, Down Dog, Forward Fold, Extended Mountain Pose