Duration: 31 minutes
Equipment: Stationary Bike
Presenters: Bas Hollander, Glen Ostergaard

1. ACCELERATED WARM-UP
Paper Birds performed by Origami Machete made famous by Ekko & Sidetrack & Ruth Royal
Moves: Power Stand, Power Sit

2. POWER ENDURANCE
Turning Back performed by Fidget Spanner made famous by Lee Matthews
Moves: Power Stand, Power Sit

3. SPRINTS
Dhol Life performed by EZ Breeze made famous by Wiwek feat. Suraj & Suren
Moves: Sit Sprint

4. STRENGTH
How Low performed by Ice Paper made famous by Ludacris
Moves: Standing Strength, Sit Sprint

5. POWER TABATA
Spicegrinder performed by Subwave made famous by Grafix
Moves: Power Stand

6. STRENGTH
How Low performed by Ice Paper made famous by Ludacris
Moves: Standing Strength, Sit Sprint

7. SPRINTS
Dhol Life performed by EZ Breeze made famous by Wiwek feat. Suraj & Suren
Moves: Sit Sprint

8. POWER ENDURANCE
Turning Back performed by Fidget Spanner made famous by Lee Mvtthews
Moves: Power Stand, Power Sit

9. COOLDOWN
Fractal Dream performed by D-Con made famous by 4lienetic
Moves: Flush, Quad Stretch, Glute Stretch, Hamstring Stretch