Featuring moves you’re familiar with, and plenty of motivation to push your limits, this last cardio session is where you can really bring the heat.

Equipment: None required
Presenters: Ben Main, Erin Maw, Kaylah-Blayr Fitzsimons-Nu'u

1. WARM-UP
Hot performed by Jim Junk
Moves: Air Squat, Heel Raise, Lunge Twist, Pushup, Mountain Climber, Shuffle

2. STEADY STATE 1
Feel It performed by FRE$KO
Moves: Run OTS, Squat, Step Jump, High Knee Run, Backward-Stepping Lunge, Jump Lunge Run Combo

3. STEADY STATE 2
La Noche performed by Desamor
Moves: Double Pulse Drop Squat, 45 Degree Turn, Burpee

4. HIGH INTENSITY - PYRAMID 1
Dale performed by Henry Fong x Retrohandz
Talk performed by Fas Fash
Moves: 3-Step Lateral Skater, Mountain Climber Pushup Combo, Power Lunge, Lateral Block Jump

5. CORE
Under Attack performed by Noam Dee
Moves: C-Crunch with Arm Throw, Crunch Extend Dish Combo, Leg Lower, Pulse Crunch

6. GLUTES
Peligrosa performed by Maldi
Moves: Single Leg Hip Bridge, Triple Pulse, Walk Out In

7. STEADY STATE 3
Now Nobody's Safe performed by Noam Dee
Moves: Lateral Shuffle, Pulse Squat, Pop Squat, Twist

8. HIGH INTENSITY - PYRAMID 2
Dale performed by Henry Fong x Retrohandz
Talk performed by Fas Fash
Moves: Skater, Mountain Climber, Jump Lunge, Lateral Block Jump, Tuck Jump

9. STRETCH
Can You Feel It performed by Ethan Anson
Moves: Hip Flexor Stretch, Figure 4 Stretch, Hamstring Stretch