Scarily good cardio. Send your fitness into the stratosphere with multiple lunges, squats and tuck jumps. There’s plenty of options so you can choose the impact level that works for you!

Duration: 52 minutes
Equipment: None required
Presenters: Jackson Fuafiva Osborne, Sivi Rabukatoka, Mandi Hirini, Lisa Osborne, Nick Parashchak

1. WARM-UP
Where Did You Go? performed by Cultura made famous by Jax Jones feat. MNEK
Moves: Bounce OTS, Run OTS, Step Touch, Step Curl, Double Bicep Curl, Run F&B Combo, Single Squat, Single Pushup, Mountain Climber, Cross Mountain Climber

2. MIXED IMPACT
Survivors performed by Double Standoff made famous by Harris & Ford
Moves: Step Curl, Gallop, Double Bicep Curl, Agility 3-Step Run, Run to Corner Combo, Bicep Curl, Bounce & Drop Squat Combo

3. AEROBIC
Just Dance performed by Carnival Burning made famous by Empyre One
Moves: Run OTS, Shuffle, Dance Combo, Double Bounce OTS, Jumping Jack, Single Knee, Single Knee Combo

4. PLYOMETRIC
Supa Dupa Fly performed by George Vann made famous by Da Tweekaz feat. 666
Moves: 3 Hops & Run Across Combo, 3 Skater & Run Across Combo, Lunge & Shuffle Combo, Pulse Squat, Squat Jump with Butt Kick, Plyometric Lunge

5. ATHLETIC STRENGTH
Ininna Tora performed by berok made famous by Timmy Trumpet x KSHMR x Mildenhaus
Moves: Single-Leg Knee Repeater, Single-Leg Deadlift, Single Tricep Pushup, Wide Pushup, Bottom Half Pushups, Side Plank

6. RUNNING
Easy On Me performed by Elegant Cage made famous by Adele
Moves: Run OTS, Drop Squat, Run & Squat Combo, Burpee, Circle Run, Run In & Out Combo, Double Reach, High Knee Run OTS

7. AGILITY
Nasty performed by The Unblack made famous by Tujamo x PBH & JACK
Moves: Hold Bounce OTS, Ladder Run OTS, Ladder Run & Sprint Combo, Bounce OTS, Side Bounce & Double Jump Combo

8. INTERVAL
Louder performed by By No Means made famous by Darren Styles & Mark Sixma feat. Noubya
Moves: Jog OTS, Side Flick, Side Raise, Double Reach, Run & Swing Combo, Run & Kick Combo, Single Punch, Single Kick

9. POWER
Fading Like a Flower performed by The Golden Joy made famous by Rob IYF & Al Storm feat. Lacie
Moves: Run OTS, Single Knee, Run & Jumping Jack Combo, Cross Arms, Run & Tuck Jump Combo, Single Punch, Air Jacks, Snowboard, Sprint OTS, High Knee Sprint

10. CORE
Crazy What Love Can Do performed by Bop Rulins made famous by David Guetta, Becky Hill & Ella Henderson
Moves: Hover, Mountain Climber, Cross Mountain Climber, Single C-Crunch, Double Reach, Flutter Kick, Glute Bridge, Plank

11. COOLDOWN
Hold My Hand performed by Bad Pelican made famous by Lady Gaga
Moves: Kneeling Hip Flexor Stretch, Kneeling Hamstring Stretch, Glute Stretch, Down Dog, Dynamic Calf Stretch, Standing Quadricep Stretch, Side Lunge, Standing Adductor Stretch, Squat, Hamstring Stretch