Killer...

Squat jumps..

Plyo lunges...

Push ups...

Ab Crunches...

Step knees...

Shuttle runs...

Star jumps...

Burpees...

Tri-cep push ups...

Step-ups...

Skaters...

High knee runs...

Upright rows...

Shoulder presses...

Stair runs...

Tri-cep extensions...

Planks...

I have found a work out that includes all of them! Probably one of the hardest work-outs I have done in a long time. The class was taken by Penny at Dee Why and is called Basic Training. It's named Basic as the moves are all pretty straight forward and there is no confusing choreography but please do not mistake the Basic for Easy. The class was a killer work-out!

This class is amazing! Think high energy club music, 60 sweaty people all red faced and working their arses off, awesome energy and big smiles with a bit of swearing.

Not only a great cardio work out {someone with a polar watch reported a calorie burn of 650} but a really good muscle conditioning session with heaps of body weight and plyo-metric work.

The class I went to started with a rather intense warm up which was a little choreography similar to the warm up in a Body Attack class only to music with greater beats per minute. Penny then chopped and changed the class the whole way through but the general structure of the class was shuttle runs from one side of the studio to the other. Sometimes we stopped at each end and did some strength work; push ups, crunches, burpess. Other times we stopped in the middle partnered up and did push-ups or crunches with hand slaps with our sweaty friend opposite.

Alternating between the five minute shuttle runs were the circuits that Penny had set up around the outside of the room. I think there were about 60 stations with a variety of about 20 basic exercises. We stayed on each station for 45 seconds and then we would move around to the next when Penny shouted at us. Five stations down and back to the shuttle runs.

And so the fun/torture continued solidly for 55 minutes. I left that studio feeling stronger than ever and I couldn't recommend the class more highly if I tried.

Be brave, give it a try!