Duration: 64 minutes
Equipment: step/bench, yoga mat (optional)
Selected by: Mark Nu’u-Steele and Dr. Jackie Mills

1. WARMUP
I Don’t Wanna Live Forever performed by Two Crane Shadow made famous by Zayn & Taylor Swift
MOVES: Squat & Touch, Repeater Knee Lift, Repeater Tap, Double Squat Knee Lift, March, Calf Stretch
2. STEP WARMUP
Side To Side performed by Moby Dink made famous by Ariana Grande
MOVES: Up Tap, Basic Step, Squat Step
3. STEP ORIENTATION
The Middle performed by Chalk It Up made famous by Jimmy Eat World
MOVES: Tap Down, Cha-Cha-Cha, Gallop, Knee Lift, March, Double Top Squat
4. PEAK 1
Over Overthinking You performed by Beetlejuice made famous by Christina Grimmie
MOVES: Ott Combo, Propulsive Hamstring Curl, Basic Step, Repeater Knee Lift, Split Shuffle, Jump Squat
5. PEAK 2
Move Your Body performed by The Age Of Sound made famous by Sia
MOVES: Propulsive Knee Lift, Shuffle Ots, Propulsive Att, Repeater Knee Lift, Jumping Jack, Pushup, Quarter-Turn Propulsive Knee Lift
6. CONDITIONING
Shout Out To My Ex performed by Wipe The Walls Down made famous by Little Mix
MOVES: Squat, Lunge, Pulse Lunge, Repeater
7. SUN SALUTATIONS
1000X; Breathe performed by Plant Ladies; Piper Departing made famous by Jarryd James feat. Broods; Seeb feat. Neev
MOVES: Extended Mountain Pose, Forwrd Fold, Lunge, Down Dog, Wide Lunge, Pyramid Pose, Plank Pose, Crocodile Pose, Baby Cobra Pose, Moutain Pose, Baby Back Bend, Baby Back Bend Arms Overhead, Flat Back Arms Extend, Warrior 1, Extended Warrior 1
8. STANDING STRENGTH
Roam performed by Lenderless made famous by Theia
MOVES: Down Dog, Warrior 1, Extended Warrior 1, Triangle Pose, Extended Warrior 2, Warrior 2, Warrior 2 With Heel Lift, Sun Warrior, Wide Squat, Intense Pose, Warrior 3
9. BALANCE
Youth performed by Christianson & The Disciples made famous by Troye Sivan
MOVES: 90°/90° Lunge, Lunge, Dynamic Balance Sequence
10. HIP OPENERS
Starving; Heartlines performed by Who's In Charge; Grey Lynn Blues made famous by Hailee Steinfield & Grey feat. Zedd; Broods
MOVES: Swan Pose, Quad Stretch, Seated Star Pose, Extended Seated Star Pose, Modified Half Lotus Pose With Shoulder Stretch, Extended Modified Half Lotus Pose, Seated Wide-Legged Stick Pose, Side Bend
11. CORE - BACK
No Lie; Love Me Now performed by Paid For Jade; Snow Wolf made famous by Sean Paul feat. Dua Lipa; John Legend
MOVES: Scorpion Press & Firefly Pose Sequence, Firefly Pose, Childs Pose, Plank Pose, Hover & Walk Feet Sequence, 3-Legged Down Dog & Flip Dog Sequence, Wild Thing Pose, Bridge Pose, Bridge With Leg Extension Sequence
12. TWISTS
All Time Low performed by The Pear Sons made famous by Jon Bellion
MOVES: Child'S Pose, Twisted Child'S Pose, Prayer Twisted Child'S Pose, Intense Twist Pose, Extended Mountain Pose/Baby Back Bend
13. FORWARD BENDS - HAMSTRINGS
1000X performed by London Summer made famous by Jarryd James feat. Broods
MOVES: Forward Fold, Rag Doll Pose, Twisted Triangle Pose, Gorilla Pose, Happy Baby Pose, Supine Adductor Stretch