Duration: 40 minutes
Equipment: Weights, Weight Plates
Presenters: Kylie Gates, Natasha Vincent, Mark Nu'u-Steele, Erin Maw, Bas Hollander, Dan Cohen, Vili Fifita, Mandi Hirini, Khiran Huston

1. INTRO

2. WARM-UP
Play Harder performed by JoKarlo made famous by Lucky Dropout feat. Way Way Okay!
Moves: Hip Opener, Squat with Arm Reach, Dynamic Lunge with Rotation, High Knee Run OTS, Lateral Shuffle, Half Burpee, Half Burpee Jump, Pushup, Mountain Climber, High Knee Sprint OTS

3. RESISTED CARDIO
Anything performed by U Want Mi made famous by Valentino Khan & Alison Wonderland
Moves: Bow & Arrow Combo, Clean & Press, Squat Combo, Heel Jack

4. GRIT STRENGTH TRI-SETS
Distil With Me performed by NOAM DEE
Halo performed by Elliptik made famous by Snavs, Fabian Mazur
Moves: Plate Squat, Lunge Combo, Pendulum Squat

5. ADD-ON LADDER
Pop Up performed by Nelson George
Moves: Plate Scissor Lunge, Double Plate Wide Fly, Double Plate Squat Jump

6. UPPER BODY WARM-UP
Hero performed by Decorated Villians made famous by Afrojack & David Guetta
Moves: Combat Stance, Jab, Cross, Jab Cross Combo, Jab with Pivot Step, Squat (Combat Stance), Uppercut, Hook, Decoy

7. POWER TRAINING
Alone performed by Morning Mantra made famous by Maduk feat. Marianna Ray
Moves: Run OTS, Front Stance, Jab, Body Rip, Hook, Combat Stance, Jab Cross, Uppercut, Cross, Slip

8. AGILITY
Cha Cha Cha performed by Crystal Alligators made famous by Mike Candys
Moves: Bounce, Side Bounce & Squat Combo, Drop Squat, Quarter Turn Drop Squat Combo, Ladder Run, Sprint and Freeze Single-Leg Squat, Mambo, Mambo Playtime, Side Bounce, Double Tap Curl

9. DYNAMIC CARDIO CORE
Lemme Put It Down performed by NIGHTCAP
Moves: Oblique Crunch, Knee Lifts, 3 Knee Lift Combo, Jump, Cable, Cable Knee Combo

10. CONDITIONING
Rari performed by Swimnaked
Moves: Slow Crunch, Crunch & Punch Combo, Punch Repeater, Oblique Knee Drop

11. STRETCH
I'll Be Ok (If You Stay) performed by Julia Carbajal
Moves: Childs Pose, Hip Flexor Stretch, Thoracic Twist, Forward Fold, Down Dog, Yoga Flow