Duration: 34 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham, Natasha Vincent, Vili Fifita

1A. UPPER BODY WARM-UP
Come For It performed by The Bling Artist made famous by Machel Montano
Moves: Combat Stance, Uppercut, Jab, Bob, Hook, Jab Cross, Front Stance, Jumping Jack OTS, Twist
1B. LOWER BODY WARM-UP
Spearhead performed by Caveman Feelings made famous by Updog
Moves: Knee, Step, Front Kick, Push Kick, Pulse OTS, Roundhouse Kick, Shuffle, Side Kick, Freeze Hop Change, Smooth Hop Change
2. COMBAT
Gy'al Ya Shake It performed by Rickety Ricks made famous by Bad Royale & Future Fambo
Moves: Combat Stance, Jump Kick, Knee, Front Kick, Pulse OTS, Shuffle, Jab Cross, Uppercut, Hop Knee
3. POWER TRAINING
Can't Keep Me Down performed by Mad One made famous by Murdock feat. Shystie & Sena Dagadu
Moves: Run OTS, Front Stance, Traveling Jab, Uppercut, Cross, Superman, Jab Cross, Jump Jab, Run Back45. 4. MUAY THAI
Bap U performed by BaconEGG made famous by Party Favor
Moves: Combat Stance, Jab Cross, Hop Knee, Jump Knee, Step, Hook, Jab, Switch Knee, Punch & Switch Front Kick Combo
5. CORE
Here I Go performed by Train To Nowhere made famous by Lady Bri
Moves: Cross Crawl, Scissor Legs, Pulse Crunch, Hover, Walking Hover, Plank
6. COOLDOWN
Eye On It performed by Tiger Claw made famous by PARTYNEXTDOOR
Moves: Seated Glute Stretch, Lower Back Stretch, Hip Flexor Stretch, Side Stretch, Kneeling Hamstring Stretch, Quad Stretch, ITB Band Stretch, Tricep Stretch, Shoulder Stretch