LES MILLS GRIT 21A Athletic Cardio Focus
Duration: 22 min
Equipment: free weights, workoutbench
Selected by: Erin Maw

1. CARDIO WARMUP
Recording of Swift Thief by Bounce Trumpet. Licensed courtesy of Black Lotus 2017.
MOVES: jog OTS, heels up, high knee run, squat burpee jump, pushup, frog jump, shuffle tap.
2A. CARDIO TABATA
Recording of Minor Upswing by 5:00AM. Licensed courtesy of Black Lotus 2017.
MOVES: sprint, tuck jump, high knee run, high knee sprint.
2B.
Recording of Free Parking by Games. Licensed courtesy of Black Lotus 2017.
3A. PLYO TABATA
Recording of Alumna by Helix. Licensed courtesy of Black Lotus 2017.
MOVES: long jump, heel kick, 180° turn, bench jump.
3B.
Recording of Precious Crush by Gamma. Licensed courtesy of Black Lotus 2017.
4A. STRENGTH TABATA
Recording of Dark Op by Deeper Love (Snavs Remix). Licensed courtesy of Black Lotus 2018.
MOVES: plate snatch, jumping lunge, burpee pushup, 90° snowboarder.
4B.
Recording of FRRRUN by Old Skool. Licensed courtesy of Black Lotus 2017.
5. CARDIO BEEP TEST
Recording of Beep Test by Beep Test. Licensed courtesy of 2015 Les Mills Music Licensing Ltd..
MOVES: loaded shuffle, burpee.