Duration: 61 mins
Equipment: resistance band, weighted plates
Selected by: Dan Cohen

1A. UPPER BODY WARMUP
What Is Love 2016 performed by Blue Outcast made famous by Lost Frequencies
MOVES: Front Stance, Combat Stance, Walking Jab, Uppercut, Cross, Hook, Scissor
1B. LOWER BODY WARMUP
Setting Fires performed by Fire Sharks made famous by The Chainsmokers feat. XYLO
MOVES: Squat, Hip Flexor Stretch, Double Lunge, Adductor Stretch, Double Squat, Side Lunge, Scissor, Hip Roll
1C. MOBILIZATION & CONDITIONING WARMUP
Shut It Down performed by Bronze Rhymes made famous by Party Favor & Dillon Francis
MOVES: Squat, Adductor Stretch, Double Hamstring Stretch, Roundhouse Knee, Roundhouse Kick, Front Kick, Side Kick, Step Out, Wide Squat, Cross Block Guard, Lunge
2. COMBAT 1
Mayday performed by Killer Avenue made famous by Kxa
MOVES: Combat Stance, Jab, Ascending Elbow, Stepping Front Kick, Jump Kick, Striking Guard, Parry, Side Kick
3. POWER TRAINING 1
Wild Horses performed by Dancing On My Lonesome made famous by Birdy
MOVES: Run, Uppercut, Hook, Cross Jack, Jab, Combat Stance
4. COMBAT 2
Mama Do The Hump performed by Citizen Park Babes made famous by Rizzle Kicks
MOVES: Front Stance, Side Kick, Pendulum Front Kick, Double Back Fist, Karate Punch, Pulse, Front Kick
5. POWER TRAINING 2
Eternal performed by Nine At Ten made famous by Shapeshifter
MOVES: Wide Pushup, Diagonal Pushup, Pushup, Plank, Alternating Knee Drop, Static Hover, Combat Stance, Jab, Cross, Modified Sprawl, Superman Punch, Powersquats, Jump Jacks
6. CORE WARMUP
Don't Be So Hard On Yourself performed by Greyhound Hill made famous by Jess Glynne
MOVES: Double Leg Lift, Twist Crunch Combo, Bridge, Triple Pulse Crunch, Triple Pulse C-Crunch, Cross Crawl
7. CORE STRENGTH 1
Pray To God performed by Troubled Institute made famous by Calvin Harris feat. HAIM
MOVES: Hover, Hover with Arm Circle, Double Knee Drop/Arm Circle Sequence, Overhead Extension with Double Leg Extension, Single Leg Extension, Overhead Arm & Leg Extension Sequence
8. STANDING STRENGTH 1
Coming Home performed by Jawbreaker made famous by Sigma feat. Rita Ora
MOVES: Resisted Side Lunge with Push Forward & Back/Triple Resisted Side Lunge with Push Forward & Back to Corner, Side Lunge with Plate Arc/Side Lunge with Plate Arc & Knee Lift
9. STANDING STRENGTH 2
Freak performed by Zara's Escape made famous by Steve Aoki, Diplo & Deorro feat. Steve Bays
MOVES: Kickback, Kickback Combo, Straight Leg Lift, Half Circle, Squat, Squat Kickback
10. CORE STRENGTH 2
Deeper Love performed by No Rest For The Wicked made famous by Jauz
MOVES: Plank, Triple Cross Mountain Climber, Side-Lying Oblique Crunch, Side-Lying Oblique Crunch Sequence, Cross Crawl
11. CORE STRENGTH 3
Magnets performed by Violet Night made famous by Disclosure feat. Lorde
MOVES: Double Arm Fly, Triple Pulse Fly, L-Row Pulse Sequence, Bridge, Triple Pulse Bridge, Double Pulse Bridge, Back Extension, Triple Pulse Back Extension, Back Extension Sequence, Child's Pose, Shoulder Stretch