Duration: 33 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham
Filmed in South Island, New Zealand

1. UPPER BODY WARMUP
Bashment Ting performed by Follow Your Heart made famous by Rob & Jack x Sanjin
Moves: Combat Stance, Upper Cut, Jab, Parry, Hook

2. LOWER BODY WARMUP
La La La performed by Night Owl made famous by Willy William
Moves: Front Stance, Knee, Jumping Jack, Front Kick, Side Kick, Roundhouse Kick, Pulse OTS

3. COMBAT 1
Headsprung performed by Over & Out made famous by LL Cool J
Moves: Jab, Cross, Knee, Front Kick, Side Kick, Evasive Side Kick, Drop Squat

4. POWER TRAINING 1
Holding Onto Heaven performed by Paradise Ways made famous by Foxes
Moves: Hook, Cross, Walking Jab, Bob

5. COMBAT 2
Run Wild performed by Rising Stars made famous by Thutmose, NoMBe
Moves: Combat Stance, Karate Punch, Front Kick, Knee, Body Hook

6. POWER TRAINING 2
By Your Side performed by Step By The Wave made famous by Stonebank feat. EMEL
Moves: Front Stance, Hook, Power Hook, Jab, Half Guard

7. COOLDOWN
Heads Up performed by Loyal Lies made famous by JAIN
Moves: Adductor Stretch, Hip Flexor Stretch, Kneeling Hamstring Stretch, Quadricep Stretch, ITB Band Stretch, Shoulder Stretch, Tricep Stretch, Ginga, Esquiva