LES MILLS GRIT 21 Cardio
Duration: 30 min
Equipment: none required
Presenter team: Caley Jäck, Erin Maw

1. WARMUP
Recording of Sand June by Saskia Öjvind. Licensed courtesy of Black Lotus Records 2017
MOVES: jog OTS, heels up, high knee run, squat burpee jump, pushup, frog jump, shuffle tap.
2A. GIANT SETS
Les Mills recording of Stuck On Me originally recorded by Any Given Day. Licensed courtesy of 2017 Les Mills Music Licensing Ltd.
MOVES: 180° squat jump, high knee run, skater, single-leg burpee, tuck jump, speed squat jack, propulsion pushup, mountain climber.
2B.
Recording of 100 Dollar Ghost by Haake. Licensed courtesy of Black Lotus Records 2017
3A. REPEATER TRI SETS
Recording of Clip Circuit by laChapelle. Licensed courtesy of Black Lotus Records 2017
MOVES: drop squat, quarter turn, pushup, donkey kick, air tap, butt kick, lateral touch down, power burpee, frog jump.
3B.
Recording of Lizard Lips by Gutai. Licensed courtesy of Black Lotus Records 2017
4A. TABATA
Recording of Minor Upswing by FREEZE. Licensed courtesy of Black Lotus Records 2017
MOVES: sprint, tuck jump, high knee run, high knee sprint.
4B.
Recording of Free Parking 2017 by Ochine. Licensed courtesy of Black Lotus Records 2017
5. BEEP TEST CHALLENGE
Recording of Beep Test by Noise. Licensed courtesy of 2015 Les Mills Music Licensing Ltd.
MOVES: loaded shuffle, burpee.
6. CORE CHALLENGE
Recording of Slapback by Red Villa. Licensed courtesy of Black Lotus Records 2017
MOVES: triple pulse crunch, walking hover.
7. OUTRO
Recording of Action Magnet by Carlberg. Licensed courtesy of Black Lotus Records 2017