Unleash energy during the follicular phase of your cycle with this 45-min powerful mix of HIIT, cardio and strength training.

Duration: 42 minutes
Equipment: Barbell, Weights
Presenters: Erin Maw, Kaylah-Blayr Fitzsimons-Nu'u, Khemani Chatly, Vili Fifita, Des Helu, Natasha Vincent, Dan Cohen

1. WARM-UP
Gold Moments performed by Crizal made famous by Saint Motel, Beatsumishi

2. CARDIO
Take You Back performed by Ruzer made famous by Netsky feat. Emeli Sande

3. STAGGERED SUPERSETS - 5'S
Basit Low performed by Eastern Bloc made famous by Eastern Bloc
Get Rekt performed by Safari Riot made famous by St Urbain

4. MUAY THAI
Offender performed by Men In Orange Suits made famous by Dimension
Moves: Combat Stance, Jab, Cross, Uppercut, Knee, Jump Knee, Triple Elbow, Descending Elbow, Running Man Knees

5. 2:01:01
Inga Jaya performed by Teman Baik made famous by Daddy's Groove & Mariana BO
Making Moves performed by 2 Cheeps Pete made famous by Oh The Larceny
Moves: Barbell Row, Drop Squat Clean, Double Plate Wide Fly, Squat Jump

6. CONSETS
Euphoria performed by Dan Draper
I Wanna Know performed by Dan Draper
Love 2 Love Ya (Instrumental) performed by Chase White
Moves: Hammer Curl Double Shoulder Press Lunge, Arnold Press, Iron Cross, Boat Crunch

7. CONDITIONING
Whatever I Want performed by Scallion made famous by Kat Meoz
Moves: Crunch, Top Half Pulse Crunch, Cross Crawl, Double Leg Glute Hip Bridge, Top Half Pulse, Back Extensions, Arm Circles

8. COOLDOWN
Firefly performed by Hot It Down made famous by Drax Project feat. Fetty Wap & AACACIA
Moves: Childs Pose, Frog Pose, Hip Flexor Stretch, Twist with Prayer Hands, Hamstring Stretch, Quad Stretch, Side Body Stretch, Shoulder Stretch, Kata, Knife Block, Upper Back Stretch, Chest Stretch