Duration: 30 minutes
Equipment: None required
Presenters: Lisa Osborne, Fran Torres

1. WARM-UP
Dance To The Rhythm performed by Felix Free made famous by Block & Crown, Maickel Telussa
Moves: Squat, Bounce, Step Touch & Bounce Combo, Run OTS, Run F&B Combo, Side Lunge, Pushup Narrow

2. MIXED IMPACT
Salt performed by Sunlit Striped made famous by Ava Max
Moves: Step Curl, Cross Chest Pull, Gallop, Run Cross Pattern, Run OTS, Side Step Over, Easy Jumping Jack or Side Tap

3. PLYOMETRIC
Drop That Low (When I Dip) performed by Hot Chocolate Disaster made famous by Tujamo
Moves: Power 3-Step Run, Skater Combo, Run OTS, Lunge & Drop Squat Combo with Hold
Lunge, Wide Squat Jump, Plyometric Lunge, Skater, Rope Pull

4. AGILITY
Punch The Gas performed by The Fleecers made famous by Brisk & S3RL
Moves: Ladder Run OTS, Down Jack OTS, Ski Jump, Skipping Rope Arms, Down Jack & Ski Jump Combo, Double Ski & Fast Ski Jump Combo, Double Ski, Side Bounce Combo, Side Bounce & Double Jump Combo

5. POWER
Ecuador performed by Madagascar made famous by SASH! & Olly James
Moves: Run OTS, Knee Repeater & Run Across Combo, Jumping Jack, Burpee, Snowboard, High Knee Run F&B Combo, Burpee & Snowboard Combo

6. ATHLETIC STRENGTH
Gotta Keep Movin performed by Shan-demonium made famous by Ricky Cage
Moves: Single-Leg Hip Extension, Single-Leg Deadlift with Aeroplane Arms, Single & Triple Pulse Pushup Combo, Tricep Pushup, Chest Pushup

MONTAGE: In Your Arms (Instrumental) performed by Herlock