Duration: 42 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 1
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 1
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 Back
4. COMBAT 2
Devil A Pray performed by Shortness Of Breath made famous by Easy McCoy
Moves: Front Stance, Double Side Elbow, Pulse OTS, Side Kick, Combat Stance, Uppercut, Hook, Roundhouse Kick
5. POWER TRAINING 2
Mantra performed by Kohlm made famous by Mariana BO
Moves: Run OTS, Pushup, Mountain Climber, Renegade Pushup, Sprawl, Jab, Vertical Jump, Tuck Jump, Clap Tuck
6. COMBAT 3
Brace Up performed by Strapless Cash made famous by Machel Montano
Moves: Capoeira, Squat, Front Stance, Ginga, Front Knee, Front Kick, Lunge, Step Switch Combo, Switch Lunge, Turning Squat Lunge Combo
7. 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
8. 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