Duration: 61 min
Equipment: resistance band, weight plate, yoga mat (optional).
Selected by: Dr Jackie Mills, Kylie Gates

1. WARMUP
Les Mills recording of Never Forget You
Originally recorded by Zara Larsson & MNEK.
MOVES: Double Leg Lift, Double Pulse Crunch, Double Pulse C-Crunch, Bridge, Double Pulse Cross Crawl..
2. CORE STRENGTH 1
Les Mills recording of Louder
Originally recorded by Kill The Noise & Tommy Trash feat. Rock City.
MOVES: Hover, Hover with Hands Flat, Bear Crawl..
3. STANDING STRENGTH 1
Les Mills recording of Ban All The Music
Originally recorded by Nothing But Thieves.
MOVES: Parallel Woodchop, Diagonal Round The World, Squat & Shoulder Press..
4. STANDING STRENGTH 2
Les Mills recording of Que Que
Originally recorded by Dillon Francis & Diplo feat. Maluca.
MOVES: Single Leg Deadlift, Single Leg Hip Bridge, Single Leg Deadlift & Squat Sequence..
5. CORE STRENGTH 2
Les Mills recording of Rest Of My Life
Originally recorded by Ludacris feat. Usher & David Guetta.
MOVES: Wide Mountain Climber, Triple Mountain Climber, Oblique Leg Extension, Triple Cross Crawl..
6. CORE STRENGTH 3
Les Mills recording of September
Originally recorded by Throttle x Earth, Wind & Fire.
MOVES: Horse Stance with Double Row, Double Pulse Wide Flies, Double Pulse Lat Pull Down..
7. SUN SALUTATIONS
Les Mills recording of Stay
Originally recorded by Kygo feat. Maty Noyes.
MOVES: Mountain Pose, Extended Mountain Pose, Forward Fold, Lunge, Down Dog, Plank Pose, Crocodile Pose, Baby Cobra Pose/Up Dog, Down Dog, Horse Stance, Striking Cobra/Striking Up Dog, Modified Dolphin Pose, Dolphin Pose..
8. HIP OPENERS
Les Mills recording of It's Strange
Originally recorded by Louis The Child feat K. Flay.
MOVES: Modified Half Lotus, Side Bend, Seated Star Pose, Extended Seated Star Pose, Kneeling Lunge With Quad Stretch Sequence, Walking Down Dog, Kneeling Lunge, Down Dog..
9. HIP OPENERS
Les Mills recording of Bad Blood
Originally recorded by NAO.
MOVES: Modified Half Lotus, Side Bend, Seated Star Pose, Extended Seated Star Pose, Kneeling Lunge With Quad Stretch Sequence, Walking Down Dog, Kneeling Lunge, Down Dog.
10. TWISTS
Les Mills recording of Scars
Originally recorded by James Bay.
MOVES: Supine Cross-Legged Twist Pose, Lunge Twist Sequence..
11. FORWARD BENDS - HAMSTRINGS
Les Mills recording of Monday
Originally recorded by Matt Corby.
MOVES: Pyramid Pose, Twisted Triangle Pose, Seated Stick Pose, Modified Fish Pose, Happy Baby Pose..
12. RELAXATION / MEDITATION
Les Mills recording of Schein Und Widerschein
Originally recorded by Deuter.
.