Jam

Upbeat and playful, this hip-hop combination tests your musicality, strength and use of space. Listen to the music first so you know where the beats, stops and drops fall.

Open up your torso and reach past your comfort zone, right and left. Bend your knees to go up and down through your levels, and feel the quads and hamstrings work. Every stick hit comes from the core.

The ending slows right down. Scoop out, then slowly resist back into the final pose.