Duration: 31 minutes
Equipment: 2 Weight Plates, Mat (optional)
Presenters: Bas Hollander, Diana Archer Mills

1. WARM-UP
Taki Taki performed by Hollow Days made famous by DJ Snake feat. Selena Gomez, Ozuna & Cardi B
Moves: March, Bounce, Jog, Leg Swing, Side Squat, Backward-Stepping Lunge, Knee Lift, Mountain Climber, Leg Curl, Back-Stepping Flight Lunge, Prone Jack Cross

2. CARDIO
Little Of Your Love performed by Candy Coloured Christmas made famous by HAIM
Moves: Side Step, Calf Raise, Squat, Slide, Vertical Jump, Squat Step, Rear Leg Extension

3. CARDIO
AUDIO performed by Tie & Bow made famous by LSD (Labyrinth, Sia & Diplo)
Moves: Skater, Speed Skater, Propulsion Skater, Skater Combo

4. CARDIO
Roar performed by Catiso made famous by Catiso
Moves: Fighting Knee, Ball Slam, Starburst, Calf Raise, Burpee, Thor's Hammer

5. CARDIO/STRENGTH
Body performed by Dented Souls made famous by Loud Luxury feat. brando
Moves: Single Knee Lift, Double Knee Lift, Bicep Curl, Side Raise, Circular Squat, Calf Raise Bounce

6. STRENGTH
Ghost Voices performed by Get Gone made famous by Virtual Self
Moves: Overhead Tricep Extension, Squat with Rotation, Burpee Pushup, 7-Pulse Lunge, Back-Stepping Flight Lunge

7. CORE
We Have Spoken performed by NOAM DEE made famous by NOAM DEE
Moves: Firefly, Side Hover With Crunch, C-Crunch Pulse, Cross Crawl

8. CORE
Beggin' For Thread performed by The Tailors made famous by Banks
Moves: Crocodile Pose, Up Dog, Down Dog, Mountain Climber, Camel Pose, Prone Jack