Duration: 54 minutes
Equipment: None required
Presenters: Lisa Osborne, Rawiri Hirini, Martine Matapo-Kolisko, Nick Parashchak, Fran Torres

1. WARM-UP
Keep On Movin' performed by Mood Ring made famous by Topmodelz & Chris Deelay
Moves: Reach Up, Squat, Hamstring Stretch, Set Position, Stand Up, Hold, Bounce OTS, Run OTS, Step Touch, Single Squat, Stepping Lunge, Run to Corner Combo, Alt Side Lunge

2. MIXED IMPACT
No Go Go Go! performed by Glass Vessels made famous by 89ers
Moves: Step Curl, Gallop, Run & Side Bounce Combo, Run, Side Bounce, Stop, Feet Wide, Step Knee

3. AEROBIC
My Head & My Heart performed by The Unbreakable Bones made famous by Ava Max
Moves: Run OTS, Single Knee, Double Knee, Double Knee Crossover, Jumping Jack, Double Reach Up, Run, Swing, Punch

4. PLYOMETRIC
Bib performed by Icy-E made famous by Steve Aoki & k?d
Moves: Power 3-Step Run, Leap, Run, Broad Jump, Plyometric Lunge, Lunge

5. ATHLETIC STRENGTH
Move It performed by Crazy Daises made famous by Jaded
Moves: Pause Lunge, Lunge, Power Knee Lift, Pause Tricep Pushup, Tricep Pushup, Pause Wide Chest Pushup, Pause Lunge & Power Knee Combo, Pushup

6. RUNNING
Mood performed by Toast 4 Breakfast made famous by 24kGoldn
Moves: Slow Knee Front Side & Hamstring Curl Combo, Hamstring Curl, Knee Side, Knee Front, Circle Run, Run In, Double Reach Up, High Knee Run OTS, Run, Fast Knee & Curl Combo, Fast Knee Front, Side & Curl Combo

7. AGILITY
SEND IT! performed by Letters Away made famous by Hooligan Hefs
Moves: March OTS, Run & Ladder Run Combo, Run, Ladder Run OTS, Double Bicep Curl, Triple Jump & Plyo Straight Jump Combo, Lunge Leap, Triple Jump, Triple Jump & Plyo Straight Jump Combo with Shooting Arms, Triple Jump & Tuck Combo

8. INTERVAL
Turn Me On performed by Switchd made famous by Big Nico
Moves: Jog OTS, Single Side Flick, Low Heel Dig, Run, Jumping Jack, Single Kick, Double Arm Reach Up, Single Arm Punch, Single Kick & Knee Pull Combo, Single Punch, Knee Pull L,R

9. POWER
If It Ain't Dutch performed by Von Possenhoffen made famous by Armin van Buuren & W&W
Moves: Run OTS, Single Knee Easy, Knees & Drop Squat Combo, Drop Squat, Single Bicep Curl, Burpee, 4 Knees, Jumping Jack, Skater, Run, High Knee Run, High Knee Run OTS

10. CORE
Paradise performed by Part Time Oasis made famous by Meduza feat. Dermot Kennedy
Moves: Hover, Hover with Arm Circles, Hold Hover, Crunch, C-Crunch, Lying Knees to Chest, Extend Legs Up, Lower legs to 45°, Hold Scoop, Lift chest, Pulse Crunch, Oblique Crunch, Mountain Climber

11. COOLDOWN
Fly Away performed by Paper Wings made famous by Tones And I
Moves: Childs Pose, Seated Glute Stretch, Hip Flexor Stretch, Kneeling Hamstring Stretch, Standing Calf Stretch, Tricep Stretch, Standing Quad Stretch