Creepily good cardio. Filmed in the iconic Studio 1 at Les Mills Auckland City club – and on the rooftop – this workout will build strength and improve cardiovascular fitness with extended blocks of power, kick katas, and endurance training.

Duration: 54 minutes
Equipment: None required
Presenters: Erin Maw, Natasha Vincent, Marlon Woods, Vili Fifita, Dan Cohen, Antoine Sagne, Rachael Newsham

1. UPPER BODY WARM-UP
Mi Siento Bien performed by Talking Turkey made famous by Deorro & Kura feat. Alex Rose
Moves: Combat Stance, Jab, Cross, Jump Jab, Shuffle, Uppercut, Hook, Jack In and out

2. LOWER BODY WARM-UP
Breathe, Stretch, Shake performed by The Ouija Nuts made famous by Mase feat. P Diddy
Moves: Front Stance, Ginga, Freeze, Lunge, Front Knee, Front Kick, Combat Stance, Roundhouse Kick Set-Up, Side Kick, Step Out, Roundhouse Kick, Front Stance, Wide Squat Pulse & Stand Combo, Bottom Half Squat, Full Range Stand & Squat

3. COMBAT 1
Trap Requiem performed by Dysfunction Junction made famous by Apashe x Tha Trickaz
Moves: Front Stance, Front Knee, Descending Elbow, Hold OTS, Street Brawl Downward Punch, Combat Stance, Jab, Cross, Hook, Roundhouse Kick

4. POWER TRAINING 1
Ripped To Pieces performed by Happy Music People made famous by Stonebank feat. EMEL
Moves: Run OTS, Run, Vertical Jump, Vertical Jump with Skiping Rope Arms, Big Vertical Jump with Skipping Rope Arms, Front Stance, Jab, Hook, Power Hook, Combat Stance, Cross, High Knee Run, Jump Jab traveling, Slip

5. COMBAT 2
Kolkata performed by Nobody/Nowhere made famous by KSHMR, JDG & Mariana Bo
Moves: Front Stance, Front Knee, Side Kick, Pulse OTS, Combat Stance, Jump Kick, Shuffle B, Front Kick, Step

6. POWER TRAINING 2
Famalay performed by St Louis made famous by Skinny Fabulous, Machel Montano & Bunji Garlin
Moves: Combat Stance, Single Jab, Plank with Side Toe Tap, Tempo Pushups on knees, Shoulder Tap, Max Pushups on knees, Uppercut, Cross, Front Stance, Tuck Jump, Jack

7. COMBAT 3
Bang! performed by Righteous Lightning made famous by AJR
Moves: Combat Stance, Step, Front Kick, Lunge, Backward Esquiva, Squat Pulse Combo, Capoeira Combo

8. MUAY THAI
Bonzai Channel One performed by The Free Force Five made famous by Dimitri Vegas & Like Mike x Bassjackers & Crossnaders
Moves: Combat Stance, Jab, Cross, Rear Knee, Running Knees

9. POWER TRAINING 3
Deeper Love performed by Hart Beets made famous by Botnek & I See MONSTAS
Moves: Front Stance, Shoulder Stretch, Run OTS, Uppercut, Jab, Cross, Run, Superman Punch, Combat Stance

10. CONDITIONING
Strut performed by Handshake Sandsnake made famous by DITA
Moves: Modified Iron Cross C-Crunch, Triple Pulse Pike Crunch, Triple Pulse Extended Pike Crunch, Plank, Bolt Combo, Cross Climber, Bolt, Bolt Tempo Combo

11. COOLDOWN
Natural performed by Bay Area Snorklers made famous by L.A.B
Moves: Lower Back Stretch, Glute Stretch, Hamstring Stretch, Back Stretch, Hip Flexor Stretch, Back Release and Twist, Quad Stretch, Side Stretch