Duration: 53 minutes
Equipment: Barbell, Weights, Bench
Presenters: Glen Ostergaard, Khiran Huston, Vili Fifita, Ben Main, Amy Lu, Kaylah-Blayr Fitzsimons-Nu'u, Des Helu, Marlon Woods, Kylie Gates

1. WARM-UP
Run performed by Red Dot Revolver made famous by Becky Hill & Galantis
Moves: Deadlift, Deadrow, Triple Deadrow, Clean & Press, Squat, Plate Front Squat, Alternate Stepping Lunge, Plate Overhead Shoulder Press, Pushup

2. SQUATS
Watercolour performed by Chromium Chaos made famous by Pendulum
Moves: Squat, Top-Half Squat, Bottom-Half Squat

3. CHEST
Clap Snap performed by Trap Riot made famous by Icona Pop
Moves: Chest Fly, Pulse Chest Fly, Chest Press, Pulse Chest Press

4. BACK
Flatline performed by Terra Imprim made famous by Blanke feat. Calivania
Moves: Deadlift, Deadrow, Triple Deadrow, Clean & Press, Drop Squat, Drop Squat Plate Press

5. TRICEPS
Medicine performed by e.lux made famous by Jennifer Lopez
Moves: Standing Plate Overhead Tricep Extension, Pulse Standing Plate Overhead Tricep Extension, Kneeling Plate Tricep Kickback Row, Tricep Press Pullover, Pulse Tricep Extension

6. BICEPS
Bad Girls performed by Poppy River made famous by M.I.A.
Moves: Standing Bicep Curl, Triple Preacher Curl

7. LUNGES
The Way We Do This performed by High Risk! Or Low made famous by Ape Drums feat. Busy Signal & Major Lazer
Moves: Squat, Pulse Squat, Lunge, Stepping Lunge, Pulse Lunge

8. SHOULDERS
Take Ü There performed by The Quatro Siren made famous by Jack Ü feat. Kiesza
Moves: I Raise, Y Raise, T Raise, Standing Upright Row, Standing Overhead Shoulder Press, Push Press

9. CORE
Money Money performed by Molly Wolfes made famous by Roxen x DMNDS x Strange Fruits Music
Moves: Hip Bridge, Pulse Hip Bridge, Single-Leg Shoot Out, Cross Crawl, Side Plank, Rotating Side Plank

10. COOLDOWN
Sunday performed by The Weekdaze made famous by Joy Oladokun
Moves: Childs Pose, Seated Glute Stretch, Kneeling Hip Flexor Stretch with Arm Reach, Standing Quadricep Stretch, Shoulder Roll, Standing Chest Stretch