Duration: 24 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
2A. POWER TRAINING 2
Flower performed by Lead The Way made famous by Moby
Moves: Pushup, Combat Stance, Jab, Cross, Uppercut, Modified Sprawl, Jumping Jack
2B. POWER TRAINING 2
Dare performed by Open Waters made famous by Friction
Moves: Run OTS, Sprint OTS, High Knee Run
3. 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/C