Duration: 45 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. 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

5. RUNNING
Utopia performed by Easy Livin' made famous by dBrotherz
Moves: Back Step & Long Lunge Combo, Drop Squat, Circle Run, Shuffle Ots, High Knee Run OTS

6. 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

7. 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

8. CORE
Fireworks performed by Better Believe made famous by Purple Disco Machine feat. Moss Kenna & The Knocks
Moves: Double Cross Crawl, Pulse Crunch & Reach Through Combo, Cross Crawl, Glute Bridge, Knee Lift Combo, Mountain Climber, Double Knee

9. COOLDOWN
Little Bit of Love performed by Mystic Magic made famous by Tom Grennan
Moves: Lying Glute Stretch, Kneeling Side Stretch, Kneeling Hip Flexor Stretch, Calf Stretch, Quad Stretch, Squat Down, Hamstring Stretch

MONTAGE: In Your Arms (Instrumental) performed by Herlock