Duration: 49 minutes
Equipment: Barbell, Weights, Bench/Step, Mat
Presenters: Glen Ostergaard, Kylie Gates, Ben Main

1. WARM-UP
Remember performed by Divvy Nation made famous by Becky Hill & David Guetta
Moves: Deadlift, Deadrow, Upright Row, Clean & Press, Squat, Pushup, Alternate Backward-Stepping Lunge

2. SQUATS
Alive performed by Mad Dee made famous by Dimension feat. Poppy Baskcomb
Moves: Squat, Staggered Squat, Combination Bottom Half Squat

3. CHEST
Go Hard or Go Home performed by The Pugilist made famous by Wiz Khalifa & Iggy Azalea
Moves: Chest Press, Bench Pushup, Pushup Combination, A-Press

4. BACK
Peace performed by Functionation made famous by Alison Wonderland
Moves: Deadrow, Combination High Pull, Clean & Press, Deadlift

5. TRICEPS / BICEPS
Just Feels Tight performed by Cry Sis made famous by FISHER
Moves: Bicep Plate Curl, Standing Overhead Tricep Extension, Kneeling Isolated Single-Arm Bicep Plate Curl, Tricep Pushup

6. LUNGES / SHOULDERS
Make You Cry performed by Rude Awakenings made famous by Au5 & RUNN
Moves: Barbell Upright Row, Barbell Combination, High Pull, Clean & Press, Plate Lunge, Single-Arm Plate High Pull, Single-Arm Plate Clean & Press, Backward-Stepping Lunge, Overhead Shoulder Press

7. FUNCTIONAL TRAINING
INDUSTRY BABY performed by The Cash Flash made famous by Lil Nas X & Jack Harlow
Moves: Hip Bridge, Plate Press, Alternate Single-Leg Extension with Overhead Plate Press, Back Extension, Shoulder Retraction, Side Hover, Oblique Crunch

8. COOLDOWN
y r u far away performed by Continental Crabs made famous by Jon Lemmon feat. MARIENBAD
Moves: Lying Hamstring Stretch, Lying Glute Stretch, Childs Pose, Cat & Cow Pose, Hip Flexor Stretch, Quadricep Stretch, Shoulder Stretch

9. MONTAGE
In Your Arms (Instrumental) performed by Herlock