Duration: 59 minutes
Equipment: exercise step, weight plate
Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith

1. WARMUP
My House performed by Songs Of A Fool made famous by Flo Rida
MOVES: Hamstring Curl, Step Touch, Step Curl, March Forward & Back, Walk Around Sequence, Repeater Knee Lift, Step Lunge, Active Calf Stretch
2. STEP WARMUP
Keep My Cool performed by Megapixie made famous by Madicon
MOVES: Up Tap, Up Tap (To The Side), Down Tap, Basic Step, Down Tap Combo
3. STEP ORIENTATION
Don’t Be So Hard On Yourself performed by Pretentious Rachel made famous by Jess Glynne
MOVES: Repeater Knee Lift, Ricochet, Ricochet & Basic Step Combo, Ricochet & Walk Around Combo, Propulsive Hamstring Curl
4. PEAK 1
Today's The Day performed by Pixie Yellow made famous by P!nk
MOVES: Knee Lift, Propulsive Knee Lift, Propulsive Knee Lift (To The Corner), Bounce On The Floor, Jog On Top, 4-Point Jog, 4-Point Jog & Jumping Jack Combo
5. MIXED STRENGTH
Five More Hours performed by Phenomenal People made famous by Chris Brown
MOVES: Double Squat Pu;Se & March Combo, Side & Top Squat Combo, Drop Squat, March On Top, Jump Squat On Top & March Combo, Jump Squat On & Off The Step
6. PEAK 2
Somebody Told Me performed by When Great Trees Fall made famous by The Killers
MOVES: Knee Lift & Shuffle Ots, Quarter-Turn Knee Lift & Shuffle Combo, Att Power Jump, March Across The Step, Doubkle Tap Squat, Side Climber & Pushup Combo
7. STEP RECOVERY
We Came To Bang performed by The Mothering Blackness made famous by 3LAU
MOVES: Slow Tap Combo, Tap Combo, Weighted Tap Combo, Repeater Sequence
8. PARTY STEP
Sax performed by Variations On The Word Love made famous by Fleur East
MOVES: Knee Lift T-Step, Knee Lift T-Step With Snap Fingers, Knee Lift T-Step With Swag Snap Fingers, Down Tap, Cha-Cha-Cha, Lower Cha-Cha-Cha, March On Top, Jump Squat Combo, Knee Lift T-Step & Jump Squat Combo
9. SPEED STEP
Ex’s & Oh's performed by In Tara's Halls made famous by Elle King
MOVES: Slow Knee Lift, Hop Knee & Run Combo, Speed Jog On Top, Single Speed Jog, Straddle Run Forward & Run Back Combo
10. PEAK 3
In The Night performed by The Love Of Drums made famous by The Weeknd
MOVES: Down Tap, Propulsive Down Tap & Ott Combo, Repeater Knee Lift, Alt Straddle, Alt Propulsive Straddle, Single Single Double Down Tap, Single Single Double Squat
11. RECOVERY / CONDITIONING
Bang My Head performed by Twenty White Butterflies made famous by David Guetta feat. Sia
MOVES: Slow Lunge & Triceps Extension Combo, Lunge & Triceps Extension Combo, Back Stepping Lunge & Weighted Overhead Raise Combo, Crunch With Triceps Combo, Alt Toe Tap, Alt Scissor
12. COOLDOWN / STRETCH
Lay It All On Me performed by Fortitude made famous by Rudimental feat. Ed Sheeran
MOVES: Stretches