Heat up your second week of Bootcamp with this fourth cardio training session.

Equipment: None required
Presenters: Bas Hollander, Ben Main

1. WARM-UP
I've Got The Feeling performed by Noam Dee
Moves: Jog, Bounce, Squat, Heel Raise, Shuffle Pulse Squat, Glute Bridge, Plank, Mountain Climber

2. STEADY STATE 1
Stunt performed by Jim Junk
Moves: Lateral Lunge Back Lunge Combo, Pushup, Mountain Climber

3. STEADY STATE 2
Fortress performed by Archer M_lls
Moves: Lateral 3-Step Run, Ladder Run, Mountain Climber

4. STEADY STATE 3
Get Rekt performed by St Ubain
Moves: Pulse Squat Knee Pop, Pushup, Plank Jack

5. HIGH INTENSITY - TABATA 1
Not Who We Are performed by Noam Dee
Then We Cry performed by Noam Dee
Moves: Skater, High Knee Run, Broad Jump, Vertical Jump, Jump Jack

6. CORE
You Know performed by EZ
Moves: Hover, Rotating Side Hover, Side Hover Pulse, Dead Bug, Pulse

7. STEADY STATE 4
The Bass performed by EZ
Moves: Jab, Uppercut, Squat, Burpee

8. HIGH INTENSITY - TABATA 2
Not Who We Are performed by Noam Dee
Then We Cry performed by Noam Dee
Moves: Skater, High Knee Run, Broad Jump, Vertical Jump, Jump Jack

9. STRETCH
Crossfire performed by Bobby Weaving
Moves: Knee Tuck Hip Flexor Stretch, Hamstring Stretch, Childs Pose, Hurdler Stretch, Shoulder Stretch, Forward Fold Stretch