Dauer: 55 minuten
Equipment: Stange, Step/Bench, Gewichtsscheiben
Instruktoren: Glen Ostergaard, Des Helu, Kylie Gates, Ben Main, Khiran Huston, Kaylah-Blayr Fitzsimons-Nu'u, Kayla Atkins-Gordine, Vili Fifita

1. WARM-UP
Tokyo performed by My Roommate Alan made famous by 3LAU feat. XIRA
Moves: Deadlift, Deadrow, Upright Row, High Pull, Plate Front Squat, Plate Squat Press, Pushup, Squat, Alt Backward-Stepping Lunge

2. SQUATS
Downtown performed by Nice Enough feat. Ash
Moves: Squats

3. CHEST
Anita performed by The Micronutrients made famous by Armin van Buuren & Timmy Trumpet
Moves: Chest Press, Chest Press Combination, Walking Bench Pushup

4. BACK
Aarena performed by Tasteful Crush made famous by ISOxo
Moves: Deadlift, Deadrow, Triple Deadrow, High Pull, Clean & Press, Power Press

5. TRICEPS
MONTERO (Call Me By Your Name) performed by Alien Welfare made famous by Lil Nas X
Moves: Kneeling Overhead Tricep Extension, Pulse Kneeling Overhead Tricep Externsion, Tricep Pushup, Rotating Plank, Hover

6. BICEPS
damn Right Pt. 2 performed by Imperial Eel made famous by AUDREY NUNA & DJ Snake
Moves: Bicep Plate Curl, Combination Bicep Plate Curl, Bicep Plate Row, Mid-Range Pulse Plate Curl

7. LUNGES
Follow Me performed by Motor City Jack made famous by Wiwek
Moves: Plate Lunge, Stepping Lunge Combination, Pulse Plate Lunge, Pulse Squat, Backward-Stepping Lunge

8. SHOULDERS
Shake The Ground performed by NOAM DEE
Moves: Barbell Upright Row, Overhead Shoulder Press, Side Raise, Plate Cobra Pulse

9. CORE
Don't Go Yet performed by Trilobite Trilogy made famous by Camila Cabello
Moves: Alt Single-Leg Extension, Cross-Crawl, Hip Bridge, Pulse Hip Bridge, Alt Heel Walk, Mountain Climber, Toe Tap, Jack/Fast Climber Combination, Plank Jack, Triple Mountain Climber

10. COOLDOWN
Moth To A Flame performed by Myra Mors made famous by Swedish House Mafia & The Weeknd
Moves: Childs Pose, Single Arm Reach, Cat Pose, Cow Pose, Hip Flexor Stretch with Arm Reach, Kneeling Hamstring Stretch, Seated Glute Stretch, Standing Shoulder Stretch, Standing Quadricep Stretch

OUTRO: Take Me There (Instrumental) performed by Fas Fash