Duration: 34 minutes
Equipment: Step or bench, Hand weight(s)
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u, Dr Emma Alcock

1. MOBILITY WARM-UP
Catch Me performed by Those Glory Days made famous by Yellow Claw & Flux Pavilion feat. Naaz
Moves: Twist, Arm Circles, Squat, Hip Roll, Staggered Wide to Narrow Squat on Top, March OTS, March On Top, Jog On Top, Squat & Deep Lunge, Thoracic Twist

2. STEP WARM-UP
Gloria Please (Killrude Remix) performed by Gloria Tells ft. Killrude
Moves: Basic Step, Wide V-Step, Triple Pulse Lunge, Stand On Top, Back Tap, Leg Extension

3. STEADY STATE CARDIO
On Top performed by Killrude
Moves: Triple Pulse Squat, Squat, Freeze Tap, Basic Step, Wide March On Top, Squat On Top Wide Narrow, Squat Swing & Squat

4. PEAK 1
DJ Turn It Up performed by Mackenabb made famous by Dimension
Moves: Jog OTS, Half Stomp, Skater, Plyometric Lunge

5. MIXED STRENGTH
Bun Up the Dance performed by Rose Dud made famous by Dillon Francis & Skrillex
Lean Back performed by Oasis Of Grace made famous by Terror Squad
Moves: Wide Pulse Squat, On Top with High Pull, Pushup, Bolt Complex, Wide Squat Pivot to Lunge

6. PEAK 2
Rhyme Dust performed by Jade & Ivory made famous by MK & Dom Dolla
Moves: Jog OTS, Across The Top, High Knee Run, Low Freeze Tap, Step Down, Freeze Knee, Power Across The Top

7. COOLDOWN / STRETCH
Numb Little Bug performed by Heaven's Wishes made famous by Em Beihold
Moves: Supported Scorpion, Childs Pose, Hip Flexor Stretch, Archilles Stretch, Hamstring Stretch, Quad Stretch, 90/90 Stretch, Down Dog

MONTAGE: Slow Roast performed by NOAM DEE