Are multiple push-ups a trick or a treat?! Get ready for a stronger you with push-ups featured in three tracks, alongside the chest fly, plate squat press, and over two minutes of non-stop lunges (yes – two minutes on each leg!)

Duration: 55 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Glen Ostergaard, Khiran Huston, Vili Fifita

1. WARM-UP
Hold Me Close performed by Wild Style made famous by Sam Feldt feat. Ella Henderson
Moves: Deadlift, Deadrow, Upright Row, Clean & Press, Squat, Lunge, High Pull
2. SQUATS
Green Light performed by Coneman made famous by Lady Bri
Moves: Squat, Triple Pulse Squat
3. CHEST
Work performed by The Briefcase Diaries made famous by Apashe & Vo Williams
Moves: Bench Pushup, Wide Pushup, Plate Press, Chest Fly
4. BACK
Another Way performed by Two Tone Belinda made famous by Seven Lions feat. April Bender
Moves: Shoulder Roll, Deadlift, Deadrow, Triple Deadrow, Clean & Press Combo, Power Press, Plate Squat Press
5. TRICEPS
Break My Heart performed by Halifax Heroes made famous by Dua Lipa
Moves: Tricep Extension, Tricep Press Pullover, Tricep Pushup, Tricep Bench Pushup, Plate Side Plank Rotation
6. BICEPS
Skip Jump Stomp performed by Kid At Hart made famous by Atomic Drum Assembly
Moves: Bicep Curl, Bottom Half, Bicep Row, Mid-Range Pulse, Shoulder Roll
7. LUNGES
Faith performed by Jerefiyah made famous by Nurko & Dia Frampton
Moves: Lunge, Squat, Wide Stance
8. SHOULDERS
I Can Flex performed by Massaman made famous by Brevis & Drama B
Moves: Standing Plate Upright Row, Standing Side Raise, Mountain Climber, High Pull, Standing Rear Deltoid Fly, Mid Grip Pushup, Sprinter
9. CORE
Wildflower performed by Glimmah made famous by 5 Seconds of Summer
Moves: C-Crunch, Cross Crawl, Plank, Plank Shoulder Tap, Hold
10. COOLDOWN
I Love You's performed by Sharleen O'Toole made famous by Hailee Steinfeld
Moves: Childs Pose, Kneeling Hip Flexor Stretch, Standing Quad Stretch, Side Stretch, Upper Back Stretch, Standing Chest Stretch, Shoulder Stretch, Tricep Stretch