WARM-UP
WARM-UP. Stretch Sequence; Single Squat; Hamstring Stretch; Step Touch; Side Step Lunge; Run F&B; Run OTS; Plank; Mountain Climber; Tricep Pushup
1
Rain On Me
Tropic Thunder
原唱：Lady Gaga & Ariana Grande
4:20
MIXED IMPACT
MIXED IMPACT. Step Curl; Gallop; Hop Curl; Jumping Jack & Run Combo; Squat & Lunge Combo
2
Dumb (Jerome Remix Extended)
Timmy Trumpet feat. Charlott Boss
LITeracy 翻唱
4:49
AEROBIC
3
Breaking Me (Festival EDM Remix Extended Edit)
Topic feat. A7S
Crystal Bones 翻唱
5:24
PLYOMETRIC
PLYOMETRIC. Skater; Run Back; Hold; Power 3-Step Run; Burpee; Pulse Squat; Plyometric Lunge; Run OTS; Burpee With Tuck Jump
4
Tricky Tricky
W&W, Timmy Trumpet & Will Sparks feat. Sequenza
Her Majesty's Shoe 翻唱
5:31
ATHLETIC STRENGTH
ATHLETIC STRENGTH. Lunge & Squat Combo; Pulse Lunge; Pulse Squat; Plank; Bottom Half Pushup; Single Tricep Pushup; Narrow-Mid Tricep Pushup
5
Mr. Navigator (Sevenn Remix)
Armin van Buuren & Tempo Giusto
Airplane Men 翻唱
5:01
RUNNING
RUNNING. Side Step Hop; Run OTS; Circle Run; Single Backward-Stepping Lunge; High Knee Run; Side Step Over & Hold Combo; Side Step Over with Knee
6
Everybody_s Free (Nick Skitz _ Technoposse Remix Edit)
Nick Skitz & Studio-X feat. Bridgette
Wearing Sunscreen 翻唱
4:35
AGILITY
AGILITY. Ladder Run; Fast High Knee Run; Ladder Run F & Walk B Combo; Side Sprint & Walk Back Combo
7
World Versus Me
Danger Twins
Eat 'Em All 翻唱
5:00
INTERVAL
8
Paint The Sky (Extended Club Mix)
Mark Sixma feat. Eline Esmee
Monet Ole 翻唱
4:47
POWER
POWER. Run OTS; Single Knee; High Knee Run; Plyometric Lunge; Mountain Climber; Jumping Jack; Air Jack
9
Someone To Love You (Koven Remix)
Tritonal & Brooke Williams
Bring Me In 翻唱
5:50
CORE
CORE. Side Plank; Crunch; Pulse Crunch; Leg Scoop
10
Head Shoulders Knees _ Toes
Ofenbach & Quarterhead feat. Norma Jean Martine
Burnt Toast 翻唱
4:42
COOLDOWN
COOLDOWN. Lying Glute Stretch; Lying Hamstring Stretch; Kneeling Hip Flexor Stretch; Standing Calf Stretch; Standing Quad Stretch
11
Love To Go
Lost Frequencies, Zonderling & Kelvin Jones
Flybaby 翻唱
2:49