LES MILLS GRIT 20 Cardio
Duration: 30 min
Equipment: none required
Presenter team: Tauvaga Siolo, Natasha Vincent

1. WARMUP
Recording of Ballmark by Sonoma. Licensed courtesy of Black Lotus Records 2017
MOVES: Jog OTS, Jog OTS Heel to Butt, High Knee Run, Slow Squat Burpee with Jump, Squat Burpee with Jump, Pushup, Pushup with Frog Jump, Double Lateral Step, Side Tap.
2A. DESCENDING SUPERSETS
Recording of Magic Blowfly by Groove Coōp. Licensed courtesy of Black Lotus Records 2017
MOVES: Lateral Squat Jump, Side Climber, Burpee Thruster, Side Tap.
2B.
Recording of Up Against The Wall by Yagger. Licensed courtesy of Black Lotus Records 2017
3A. TRI SETS
Recording of Dark Op by Shutters. Licensed courtesy of Black Lotus Records 2017
MOVES: Tuck Jump, Lateral Leap, High Knee Sprint, Burpee, Sprint Forward + Back, Lateral Butt Kick, Mountain Climber, Drop Squat, Sprint Forward, Sprint Back.
3B.
Recording of Windside by Subwave. Licensed courtesy of Black Lotus Records 2017
4A. 1 MINUTE INTERVALS
Recording of Sun Strike by ODD. Licensed courtesy of Black Lotus Records 2017
MOVES: Spider Crawl Forward, Jump into Half Burpee, Tuck Jump, 180° Turn, Bear Crawl, Double Jack Pushup.
4B.
Recording of Black Tea by Ravian. Licensed courtesy of Black Lotus Records 2017
5A. TABATA SETS
Recording of Tempered by Kass. Licensed courtesy of Black Lotus Records 2017
MOVES: High Knee Run, 180° Squat Jump, Lateral Plank Walk, Donkey Kick.
5B.
Recording of Daisychained by SilverShadow. Licensed courtesy of Black Lotus Records 2017
6. REP CHALLENGE
Recording of Blue Ruin by Sheng Xiao. Licensed courtesy of Black Lotus Records 2017
MOVES: Single-Arm Burpee, Long Jump Forward, Sprint Back.
7. CORE CHALLENGE
Recording of Better Things by Manuela. Licensed courtesy of Black Lotus Records 2017
C-Crunch with Arm and Leg Extension, Oblique Crunch with Leg Extension.
8. OUTRO
Recording of Melancholia by Ian Breno. Licensed courtesy of 2014 Les Mills Music Licensing Ltd.