This second cardio training session is designed to be done on day three of your Bootcamp.

Equipment: None required
Presenters: Erin Maw, Sami Nieschmidt

1. WARM-UP
Feed Your Soul performed by Noam Dee
Moves: Forward Fold, Squat, Reach and Rise, Squat and Lunge, Thoracic Rotation, Triple Pulse Squat, Plank Tap and Knee, Shuffle, Jump Jacks

2. STEADY STATE 1
Popper performed by Nice Enough
Moves: Lateral Squat Step, Jumping Jack, Skater

3. STEADY STATE 2
Techno On My Mind performed by Mow Music
Moves: Repeater Knee Drop Switch Lunge Combo, Drop Squat, Speed Ladder

4. STEADY STATE 3
Like This performed by Nice Enough
Moves: Lateral Squat with High Knee Run, Mountain Climbers, Plank Jack

5. HIGH INTENSITY 1
Afreeka performed by Desamor
Moves: Butt Kick, Tuck Jump, Pushup, Donkey Kick

6. CORE
Got Love performed by Fas Fash
Moves: Frog Crunch, Pike, Triple Pulse, Leg Lower, Hover, Buzz Saw, Side Hover

7. STEADY STATE 4
I Can Make It Better performed by Henry Fong
Moves: Triple Knee Repeater, Triple Pulse Squat, Front Kick

8. STEADY STATE 5
Sun Is Dark performed by Nice Enough
Moves: Jog OTS, 3-Step Run, Skater, High Knee Run, Jumping Jack

9. HIGH INTENSITY 2
Afreeka performed by Desamor
Moves: Jab, Burpee, Jump Knee, Power Knee

10. STRETCH
Be Around You performed by Shy Guys
Moves: Supine Twist, Figure 4 Stretch, Hamstring Stretch, Hip Flexor Stretch, Shoulder Stretch, Childs Pose