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1. GIRLS ALOUD WARM UP TRACK 1. EMELI SANDÉ WARM UP TRACK 1. FLORENCE + THE MACHINE WARM UP TRACK SOMETHING NEW (THE ALIAS CLUB MIX) MY KIND OF LOVE (WIDEBOYS REMIX) SPECTRUM (SAY MY NAME) (CALVIN HARRIS REMIX) 2. SWEDISH HOUSE MAFIA 2. WILL.I.AM FEAT. EVA SIMONS 2. ROBBIE WILLIAMS FEAT. JOHN MARTIN THIS IS LOVE CANDY (MAX SANNA AND STEVE PITRON REMIX) DON’T YOU WORRY CHILD 3. NICKI MINAJ 3. JESSIE J FEAT. DAVID GUETTA 3. NE-YO VA VA VOOM LASERLIGHT LET ME LOVE YOU (UNTIL YOU LEARN TO LOVE YOURSELF) (SEAMUS HAJI RADIO MIX) 4. OWL CITY FEAT. CARLY RAE JEPSEN 4. WILEY FEAT. MS D 4. THE WANTED GOOD TIME (WIDEBOYS REMIX) HEATWAVE (KAT KRAZY RADIO EDIT) I FOUND YOU 5. TAIO CRUZ 5. NELLY FURTADO (STEVE PITRON & MAX SANNA CLUB EDIT) THERE SHE GOES (MOTO BLANCO REMIX) BIG HOOPS (BIGGER THE BETTER) (WIDEBOYS REMIX) 5. COVER DRIVE 6. LAWSON 6. PSY EXPLODE (MOTO BLANCO REMIX) STANDING IN THE DARK (CAHIL REMIX RADIO EDIT) GANGNAM STYLE ( ) 6. CHERYL 7. MAROON 5 FEAT. WIZ KHALIFA 7. JUSTIN BIEBER FEAT. NICKI MINAJ UNDER THE SUN (THE ALIAS REMIX) PAYPHONE (THOMAS PENTON / BARRY HUFFINE REMIX) BEAUTY AND A BEAT 7. STOOSHE 8. REDLIGHT 8. THE WANTED BLACK HEART (BIMBO JONES RADIO EDIT) LOST IN YOUR LOVE WARZONE (BASTO REMIX RADIO EDIT) 8. LAWSON TAKING OVER ME (THE ALIAS RADIO EDIT) 9. LADY GAGA FEAT. MARILYN MANSON 9. ALESSO FEAT. MATTHEW KOMA 9. TULISA FEAT. TYGA LOVEGAME (CHEW FU GHETTOHOUSE FIX) YEARS LIVE IT UP (SUPASOUND REMIX) 10. OTTO KNOWS 10. NATHAN RETRO & DAWOOD 10. HAVANA BROWN FEAT. PITBULL MILLION VOICES VS MARGS & DAPPY WE RUN THE NIGHT (STATIC REVENGER MIX) 11. PUBLIC ENEMY COME WITH ME (AGENT X REMIX) 11. TRADELOVE HARDER THAN YOU THINK (DËHASSE RADIO EDIT MIX) 11. UNICORN KID PUM BACK 12. ALEXANDRA STAN NEED U 12. MIKA FEAT. PHARRELL WILLIAMS LEMONADE (CAHILL RADIO EDIT) 12. AVICII CELEBRATE (PETER RAUHOFER REMIX) 13. JENNIFER LOPEZ FEAT. FLO RIDA SILHOUETTES 13. JESSIE J GOIN’ IN (MICHAEL WOODS REMIX EDIT) 13. DJANE HOUSEKAT FEAT. RAMEEZ DOMINO (LMC REMIX) 14. PITBULL FEAT. TJR MY PARTY 14. ALYSSA REID FEAT. SNOOP DOGG THE GAME (BIMBO JONES UK RADIO EDIT) DON’T STOP THE PARTY 14. AFROJACK AND SHERMANOLOGY 15. FAR EAST MOVEMENT FEAT. COVER DRIVE 15. ULTRABEAT CANT STOP ME TURN UP THE LOVE RISING 15. SWAY 16. ANGEL 16. PIXIE LOTT STILL SPEEDIN’ (VAT GONZALEX MIX) WONDERFUL (MANHATTAN CLIQUE REMIX) KISS THE STARS (FLIP & FILL REMIX) 16. INNA PUSH PERFORMANCE 17. SEBASTIAN INGROSSO & ALESSO 17. MAVERICK SABRE 10 MINUTES (XNRG REMIX) FEAT. RYAN TEDDER I NEED (MOTO BLANCO REMIX) 17. BINGO PLAYERS PUSH PERFORMANCE CALLING (LOSE MY MIND) 18. ARASH PUSH PERFORMANCE CRY (JUST A LITTLE) (XNRG MIX) 18. OCEAN BROKEN ANGEL (JORG SCHMID REMIX) 18. ALEXANDRA STAN PUSH PERFORMANCE WE ARE NEVER EVER GETTING BACK TOGETHER GET BACK (ASAP) (FRISCO REMIX) (SUPASOUND REMIX) 19. CHASE & STATUS POWER TRACK 19. ALEX CLARE POWER TRACK FEAT. PLAN B 19. SUB FOCUS FEAT. ALICE GOLD POWER TRACK TREADING WATER END CREDITS OUT THE BLUE 20. ELLIE GOULDING COOL DOWN TRACK 20. JESSIE WARE COOL DOWN TRACK 20. ALUNAGEORGE COOL DOWN TRACK ANYTHING COULD HAPPEN WILDEST MOMENTS WATCHING OVER YOU 4 AVAILABLE NOW!!!! FIND TOP WORKOUT TIPS, EXERCISE PLANS, UPDATES, MUSIC, COMPETITIONS, FITNESS ADVICE AND MORE AT WWW.THEWORKOUTMIX.COM Pump up the volume... Other titles in the series include FOLLOW US ON

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You wouldn’t buy a car before taking it for a test drive so we’re giving you the chance to test drive Fitness First. Simply download a free 3-day pass and come on down to try out the whole club including our group exercise classes and exclusive freestyle area , you’ve nothing to lose, so what’s stopping you? for functional training. It’s FREE to download your free pass FREE Visit www.fitnessfirst.co.uk/universalgetfit2013 then give us a call on 0844 412 2664 to get booked in before you head on SHIPPING down to your local Fitness First club to start working out. ON ALL UK As well as setting you off on the journey to a healthier you, the offer also includes: ORDERS

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Squat press Areas trained: Shoulders, bottom Beginner 3 x 10 reps Intermediate 4 x 10 reps Advanced 5 x 10 reps Technique Stand with feet shoulder-width apart, holding 6kg dumbbells either side of your face. Blast Squat down as low as you can, then push up to standing, pressing the dumbbells up those calories! towards the ceiling. This is a fantastic full-body workout, targeting your fat-burning, fast-twitch muscles. Lower the dumbbells back to the start It uses slightly heavier weights than other workouts, and repeat. so build up to this gradually. Select a safe but heavy weight for each exercise to really get your heart and lungs going, creating the ultimate flab-fighting effect. Perform these exercises as part of a Stability ball plank push circuit, with a 90-second rest between each. Complete the full workout Area trained: Lower stomach two to three times Beginner 3 x 10 reps a week. Intermediate 4 x 10 reps Advanced 5 x 10 reps Technique Start by resting your forearms on a stability ball, with your legs extended and your ankles, hips and shoulders in a straight line. Keep your body flat and stomach muscles tight. This is the start position. While keeping your body still, nudge the ball The 10-minute body blast forward using your arms, before slowly returning it back to the start position.

The 10-minute body blast 8

Dumbbell lunge jump Overhead oblique twists Areas trained: Thighs, bottom Area trained: Side muscles Beginner 3 x 10 reps Beginner 3 x 10 reps each side Intermediate 4 x 10 reps Intermediate 4 x 10 reps each side Advanced 5 x 10 reps Advanced 5 x 10 reps each side Technique Technique Start by taking a large step forward with Start by lying on your left side on a stability your left foot. ball, with your left leg straight and your right foot tucked behind the left. Bring your hands Take an 8-10kg dumbbell in each hand, to your ears, keeping the elbows wide. keeping your back straight. Bend both legs and lower into a lunge, keeping your Keeping your body side-on, crunch upwards. weight on the front leg. Slowly lower back down and repeat. Push through the front leg and jump up, switching leg position in mid air. Continue, alternating legs each rep. Stability ball hamstring curl Body weight press-up Areas trained: Back of thighs, bottom Beginner 3 x 10 reps Areas trained: Chest, rear upper arms Intermediate 4 x 10 reps Beginner 3 x 10 reps Advanced 5 x 10 reps Intermediate 4 x 10 reps Advanced 5 x 10 reps Technique Start lying on your back, feet resting on a stability ball. Technique Raise your hips as high as you can towards the ceiling, Come into a plank position, resting on your this is your start position. toes with your hands below your shoulders. Bend the knees and curl the ball towards you. Lower your chest to the floor, keeping your Slowly return to the start position and repeat. body stiff. Slowly lift up and repeat.

The 10-minute body blast 9

Stability ball knee tuck Dumbbell jump squat Area trained: Stomach Areas trained: Thighs, bottom, calves, core Beginner 3 x 10 reps Beginner 3 x 10 reps Intermediate 4 x 10 reps Intermediate 4 x 10 reps Advanced 5 x 10 reps Advanced 5 x 10 reps Technique Technique Start with your hands on the floor, body lifted Stand with feet hip-width apart, so that your shoulders are directly over your holding 6-8kg dumbbells in hands, feet resting on top of a stability ball. each hand. Keeping your upper body still and stomach Keeping your back straight and muscles tight, pull the knees in towards the facing forwards, jump up as high chest then pause for a count of one. as you can with an extended body. Use your stomach muscles to slowly return Land softly, then immediately to the start position, and repeat. squat as low as you can. Return to the start and repeat. Press-up row Areas trained: Upper and mid back, rear upper arms, core Beginner 2 x 5 reps Intermediate 3 x 5 reps Advanced 4 x 5 reps

Technique Come into a plank position with a 6-8kg dumbbell in each hand, palms facing each other directly under your shoulders, body resting on your toes. womensfitness.co.uk Lower your chest to the floor, keeping the elbows close to the body. Slowly lift up, keeping the body stiff. Pull one weight towards your armpit, supporting your body weight with the other arm. Lower the weight and repeat the lift with the other arm. This counts as one rep. Repeat.

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Claim your FREE bonus mini Workout Mix to match this exercise The 10-minute body blast plan* at www.theworkoutmix.com PUSH IT - MIX 1 BURN IT - MIX 2 PUMP IT - MIX 3 10

1. GIRLS ALOUD SOMETHING NEW (THE ALIAS CLUB MIX) 1. EMELI SANDÉ MY KIND OF LOVE (WIDEBOYS REMIX) 1. FLORENCE + THE MACHINE SPECTRUM (Brian Higgins / Wayne Hector / Tim Deal / Matt Gray / Carla Marie Williams / (Emeli Sandé / Emile Haynie) P 2012 The copyright in this sound recording is owned by (SAY MY NAME) (CALVIN HARRIS REMIX) Tove Nilsson / Nicola Roberts / Florrie Arnold / Xenomania) P 2012 Polydor Ltd. (UK) Virgin Records Ltd. Licensed courtesy of EMI TV.* (Florence Welch / Paul Epworth) 2. SWEDISH HOUSE MAFIA FEAT. JOHN MARTIN 2. WILL.I.AM FEAT. EVA SIMONS THIS IS LOVE P 2011 Universal Island Records, a division of Universal Music Operations Limited.* DON’T YOU WORRY CHILD (William Adams / Steve Angello / Mike Hamilton / Martin Sandberg / Eva Simons / 2. ROBBIE WILLIAMS CANDY (MAX SANNA AND STEVE PITRON REMIX) (John Martin / Michel Zitron / Axel “Axwell” Hedfors / Sebastian Ingrosso / Steve Sebastian Ingrosso) P 2012 Interscope Records.* (Robbie Williams / Gary Barlow / Terje Olsen) P 2012 Farrell Music Limited.* Angello) P 2012 The copyright in this sound recording is owned by EMI Records 3. NICKI MINAJ VA VA VOOM 3. JESSIE J FEAT. DAVID GUETTA LASERLIGHT Ltd under exclusive licence from Swedish House Mafia Holdings Ltd (BVI). Licensed (O. Maraj / L. Gottwald / A. Grigg / H.Walter / M. Martin) P 2012 Cash Money Records Inc.* (Jessica Cornish / The Invisible Men / David Guetta) P 2011 Universal Republic Records.* courtesy of EMI TV.* 4. OWL CITY FEAT. CARLY RAE JEPSEN GOOD TIME (WIDEBOYS REMIX) 4. WILEY FEAT. MS D HEATWAVE (KAT KRAZY RADIO EDIT) 3. NE-YO LET ME LOVE YOU (UNTIL YOU LEARN TO LOVE YOURSELF) (Adam Young / Matthew Thiessen / Brian Lee) P 2012 Universal Republic/Interscope (Cowie/Hwingwiri/Olatunji) P 2012 Richard Cowie under exclusive licence (SEAMUS HAJI RADIO MIX) Records, division(s) of UMG Recordings, Inc.* to Warner Music UK Limited Licensed courtesy of Warner Music UK.* (Shaffer Smith / Mikkel S. Eriksen / Tor Erik Hermansen / Mark Hadfield / Mike Dis 5. TAIO CRUZ THERE SHE GOES (MOTO BLANCO REMIX) 5. NELLY FURTADO BIG HOOPS (BIGGER THE BETTER) (WIDEBOYS REMIX) Cala / Sia Furler) P 2012 Motown Records, a Division of UMG Recordings, Inc.* (Taio Cruz / RedOne / Jimmy Joker / Al Junior / Bilal “The Chef” Hajji) (Nelly Furtado / Rodney Jerkins) P 2012 Interscope Records/Mosley Music Group LLC.* 4. THE WANTED I FOUND YOU (STEVE PITRON & MAX SANNA CLUB EDIT) P 2011 Universal Island Records, a division of Universal Music Operations Limited.* 6. PSY GANGNAM STYLE ( ) (Steve Mac / Wayne Hector / Ina Wroldsen) P 2012 Global Talent Records Limited.* 6. LAWSON STANDING IN THE DARK (CAHIL REMIX RADIO EDIT) (Park Jai-Sang / Yoo Gun Hyung) 5. COVER DRIVE EXPLODE (MOTO BLANCO REMIX) (Andy Brown / Ryan Fletcher / Ki Fitzgerald / Dave Morgan) P 2012 Schoolboy/Universal Republic Records, a division of UMG Recordings, Inc.* (Karen Reifer / Thomas-Ray Armstrong / Jamar Harding / Barry Hill / Steve Mac) P 2012 Global Talent Records Limited.* 7. JUSTIN BIEBER FEAT. NICKI MINAJ BEAUTY AND A BEAT P 2012 Polydor Ltd. *(UK) 7. MAROON 5 FEAT. WIZ KHALIFA PAYPHONE (Anton Zaslavski / Max Martin / Savan Kotecha / Onika Maraj) 6. CHERYL UNDER THE SUN (THE ALIAS REMIX) (Thomas Penton / Barry Huffine Remix) (Adam Levine / Johan Karl Schuster / Benjamin P 2012 The Island Def Jam Music Group.* (Alex Da Kid / Mike Del Rio / Jayson DeZuzio / Steven Battey / Carlos Battey / Levin / Ammar Malik / Daniel Thomas Omelio / Cameron Thomaz) P 2012 A&M/Octone 8. THE WANTED WARZONE (BASTO REMIX RADIO EDIT) Cheryl Cole) P 2012 Polydor Ltd.* (UK) Records.* (Max George / Nathan Sykes / Harry Sommerdahl / Jack McManus) 7. STOOSHE BLACK HEART (BIMBO JONES RADIO EDIT) 8. REDLIGHT LOST IN YOUR LOVE P 2011 Global Talent Records Limited, under exclusive licence to Universal Island (Lewis / Babalola / Perry / Lewis) P 2012 Warner Music UK Ltd Licensed (Hugh Pescod / Jonny Coffer / Baby N’Sola) P 2012 Polydor Ltd.* (UK) Records, a division of Universal Music Operations Limited.* courtesy of Warner Music UK.* 9. LADY GAGA FEAT. MARILYN MANSON LOVEGAME 9. ALESSO FEAT. MATTHEW KOMA YEARS 8. LAWSON TAKING OVER ME (THE ALIAS RADIO EDIT) (CHEW FU GHETTOHOUSE FIX) (Alessandro Lindblad / Matthew Koma / Sam Watters) P 2012 Refune Records.* (Andy Brown / John Shanks) P 2012 Global Talent Records Limited.* (Lady Gaga / RedOne) P 2008 Interscope Records.* 10. NATHAN RETRO & DAWOOD VS MARGS & DAPPY COME WITH ME 9. TULISA FEAT. TYGA LIVE IT UP (SUPASOUND REMIX) 10. OTTO KNOWS MILLION VOICES (AGENT X REMIX) (Costadinos Contostavlos / Nathan Richie / David Dawood / Alfred (Rico Love / Pierre Medor / Paul Love / Brrington Levi / Michael Nyugen Stephenson (Otto Jettmann) P 2012 Refune Records.* Miller / Margs) P 2012 All Around The World under exclusive Licence to Universal Island aka Tyga) P 2012 All Around The World under exclusive Licence to Universal Island 11. PUBLIC ENEMY HARDER THAN YOU THINK (DËHASSE RADIO EDIT MIX) Records, a division of Universal Music Operations Ltd.* Records, a division of Universal Music Operations Ltd.* (Chuck D/Gary G-Wiz) P 2012 SPIT Digital / Slam Jamz LLC. Licensed in the UK to Reach 11. UNICORN KID NEED U 10. HAVANA BROWN FEAT. PITBULL WE RUN THE NIGHT Global (UK) Limited. All rights reserved.* (Oliver Sabin) P 2012 3Beat Productions Ltd.* (STATIC REVENGER MIX) 12. ALEXANDRA STAN LEMONADE (CAHILL RADIO EDIT) 12. AVICII SILHOUETTES (Cassie Davis / Snob Scrilla) P 2011 Universal Music Australia Pty Ltd.* (Andrei Nemirschi / Marcel Prodan) P 2012 3Beat Productions Limited, under Exclusive (Arash Pournouri) P 2012 Veratone AG.* 11. TRADELOVE PUM BACK License from Maan Music Studios S.R.L.* 13. DJANE HOUSEKAT FEAT. RAMEEZ MY PARTY (Winston Riley) P 2011 3Beat Productions LTD.* 13. JENNIFER LOPEZ FEAT. FLO RIDA GOIN’ IN (MICHAEL WOODS REMIX EDIT) (Michael James Sager / Alvin J. Fields / Axel Konrad / Chima Rameez Okpalaugo) 12. MIKA FEAT. PHARRELL WILLIAMS CELEBRATE (Michael Warren / Jamahl “GoonRock” Listenbee / Joseph Angel / Coleridge Tillman / P 2012 Suprime Music.* (PETER RAUHOFER REMIX) David Quiñones / Tramar Dillard) P 2012 The Island Def Jam Music Group.* 14. AFROJACK AND SHERMANOLOGY CANT STOP ME (MIKA / Pharrell Williams / Benjamin Garrett) P 2012 Casablanca Music, LLC.* 14. PITBULL FEAT. TJR DON’T STOP THE PARTY (Afrojack / Andy Shearman / Dorothy Shearman / Tearce Kizzo) 13. JESSIE J DOMINO (LMC REMIX) (T.J. Rozdilsky / Warwick Lyn / Armando Christian Perez / Jose Garcia (DJ Chino) / Jorge P 2012 3 Beat Productions LTD.* (Jessica Cornish / Lukasz Gottwald / Claude Kelly / Max Martin / Henry Walter) Gomez Martinez / Frederick Hibbert) P 2012 RCA Records, a division of Sony Music 15. SWAY STILL SPEEDIN’ (VAT GONZALEX MIX) P 2011 Universal Republic Records.* Entertainment, under exclusive licence in UK and Eire to London Records, a division of (Dan Hartman / Derek Safo / Giorgio Tuinfort / Andrew Mutambira / Lewis Fuller / David 14. ALYSSA REID FEAT. SNOOP DOGG THE GAME Universal Music Operations Limited.* Wiggins) P 2011 3 Beat Productions LTD.* (BIMBO JONES UK RADIO EDIT) 15. ULTRABEAT RISING 16. INNA 10 MINUTES (XNRG REMIX) (Alyssa Reid / Jamie Appleby / Calvin Broadus / Jason Quenneville / Jesse Labelle) (Di Scala / Henry / Redman) P 2012 All Around The World.* (Sebastian Barac / Radu Bolfea / Marcel BotezaN) P 2010 3Beat Productions Ltd.* P 2012 3Beat Productions Limited, under Exclusive License from Wax Records Inc.* 16. PIXIE LOTT KISS THE STARS (FLIP & FILL REMIX) 17. BINGO PLAYERS CRY (JUST A LITTLE) (XNRG MIX) 15. FAR EAST MOVEMENT FEAT. COVER DRIVE TURN UP THE LOVE (Pixie Lott / Mads Hauge / Phil Thornalley) P 2011 Mercury Records Limited.* (Jeff Hull / Brenda Russell / Scott Cutler) P 2011 3Beat Productions Limited, Under (A. Schuller / R. Reed / J. Choung / J. Roh / K. Nishimura / M. Baier / V. Coquia 17. MAVERICK SABRE I NEED (MOTO BLANCO REMIX) Exclusive License From Temps D’Avance.* P 2012 Interscope Records.* (Michael Stafford / Dan Radclyffe) P 2011 Mercury Records Limited.* 18. ALEXANDRA STAN GET BACK (ASAP) (FRISCO REMIX) 16. ANGEL WONDERFUL (MANHATTAN CLIQUE REMIX) 18. ARASH BROKEN ANGEL (JORG SCHMID REMIX) (Andrei Nemirschi / Marcel Prodan) P 2011 3 Beat Productions.* (Sirach Charles / Kassa Alexander / Victoria Akintola / Peter Ighile / Kyle Abrahams (Arash / Robert Uhlmann /Thomas G:son / Johan Bejerholm) 19. SUB FOCUS FEAT. ALICE GOLD OUT THE BLUE / Dion Wardle) P 2012 Universal Island Records, a division of Universal Music P 2011 Extensive Music LTD.* (N. Douwma / Alice Gold / Bryn Christopher) P 2012 Ram Records Limited under Operations Limited.* 19. CHASE & STATUS FEAT. PLAN B END CREDITS exclusive licence to Mercury Records, a division of Universal Music Operations Limited.* 17. SEBASTIAN INGROSSO & ALESSO FEAT. RYAN TEDDER (William Kennard / Saul Milton / Ben Drew) 20. ALUNAGEORGE WATCHING OVER YOU CALLING (LOSE MY MIND) P 2009 Chase & Status under exclusive licence to Mercury Records Limited.* (George Reid / Aluna Francis) P 2012 Universal Island Records, a division of Universal (Sebastian Ingrosso / Alessandro Lindblad / Ryan Tedder / Matthew Bair) 20. JESSIE WARE WILDEST MOMENTS Music Operations Limited.* P 2012 Refune Records.* (Jessie Ware / Kid Harpoon) 18. OCEAN WE ARE NEVER EVER GETTING BACK TOGETHER P 2012 Universal Island Records, a division of Universal Music Operations Limited.* (SUPASOUND REMIX) (Taylor Swift/ Max Martin / Shellback) P 2012 Oceanlight Productions.* 19. ALEX CLARE TREADING WATER (Alex Clare / Francis White / Jarrad Rogers) P 2011 Universal Island Records, a division of Universal Music Operations Limited.* 20. ELLIE GOULDING ANYTHING COULD HAPPEN (Ellie Goulding / Jim Eliot) P 2012 Polydor Ltd. *(UK) Design and Artwork by Engine www.enginecreative.co.uk