Duration: 43 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham
Filmed in South Island, New Zealand

1A. 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
1B. 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
2. 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
3. POWER TRAINING 1
Holding Onto Heaven performed by Paradise Ways made famous by Foxes
Moves: Hook, Cross, Walking Jab, Bob
4. COMBAT 2
DJ Turn It Up performed by Cancelled Plans made famous by Yellow Claw
Moves: Esquiva, Esquiva Lunge, Ginga, 4X Lunges
5. MUAY THAI
THE DROP performed by Lost In Honour made famous by Gammer
Moves: Combat Stance, Hook, Upper Cut, Knee, Jump Knee, Descending Elbow, Jab/Cross
6A. POWER TRAINING 2
Flower performed by Lead The Way made famous by Moby
Moves: Pushup, Combat Stance, Jab, Cross, Uppercut, Modified Sprawl, Jumping Jack
6B. POWER TRAINING 2
Dare performed by Open Waters made famous by Friction
Moves: Run OTS, Sprint OTS, High Knee Run
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