A moderate intensity 45-min mash-up workout made to match the ovulation and early luteal phase of your cycle.

Duration: 44 minutes
Equipment: Weight Plate, Resistance Band, Weights
Presenters: Lisa Osborne, Nick Parashchak, Natasha Vincent, Erin Maw, Josh Farmer, Ra Hirini, Gina Colonna, Joe Hemi, Otto Prodan, Corey Baird, Diana Archer Mills, Kylie Gates

1. WARM-UP
Like A Prayer performed by Tone It Down made famous by Galwaro, LIZOT & Gabry Ponte
Moves: Stretch Sequence, Wide Squat, Step Touch, Run OTS, Single Squat, Run F&B, Walk to Plank, Narrow-Mid Tricep Pushup, Squat

2. MIXED IMPACT
Take You Dancing performed by The Red Shoes made famous by Jason Derulo
Moves: Bounce OTS, Step Curl, Gallop, Run & Bounce Combo, F&B Mambo, Lunge Combo, Jumping Jack, Run & Jumping Jack Combo

3. POWER TRAINING 2
Famalay performed by St Louis made famous by Skinny Fabulous, Machel Montano & Bunji Garlin
Moves: Combat Stance, Single Jab, Plank with Side Toe Tap, Tempo Pushups on knees, Shoulder Tap, Max Pushups on knees, Uppercut, Cross, Front Stance, Tuck Jump, Jack

4. COMBAT 3
Bang! performed by Righteous Lightning made famous by AJR
Moves: Combat Stance, Step, Front Kick, Lunge, Backward Esquiva, Squat Pulse Combo, Capoeira Combo

5. AGILITY
Get It On performed by Show Me Merci made famous by TWOGOOD feat. Greg Blackman
Moves: Fast Run OTS, Side Run & Jumping Jack Combo, Skater & Fast Run Combo, Jack Curl Combo, Skater

6. STANDING STRENGTH 1
Wish You Well performed by Candy Candy! made famous by Sigala & Becky Hill
Moves: Resisted Rainbow, Zig Zag Woodchop Combo, Halo with Side Squat

7. STANDING STRENGTH 2
Strut performed by Handshake Sandsnake made famous by DITA
Moves: 45 degree Kickback with Bent Knee, Clam

8. CORE STRENGTH 3
Hey Ya! performed by Cake Liquid made famous by Outkast
Moves: Pushup, Tripod Pushup, Back Extension, Flutter Kick, Kneeling Cobra

9. STRETCH
Friends performed by Coffee Jam made famous by Big Gigantic feat. Ashe
Moves: Swan Pose and Quadricep Stretch, Psoas and Hip Flexor stretch with Twist, Single Hamstring Stretch, Hip Flexor Stretch, Hip Flexor Stretch with Twist, Hamstring Stretch, Frog Stretch