(Three step curtsy & Upright row)

Cardio exercise Muscles involved Strength exercise Muscles involved
Three step & curtsy core, quads, thighs, glutes Upright row shoulders, traps, biceps

In our next sequence ladies and gentlemen, I want you to take a little side step, 1, 2, 3, and we're going to take a little step backwards and slightly off the board but before you do that make sure that you are balanced directly on the board if you can see our feet and turn them out just a bit and I am gonna keep my shoulders to; and you will the middle part of your glutes, your medial glutes entering your thigh. Take another side step, 1, 2, 3. Caroline here will do the extreme version for us here and both Robin and I are going to take it easy. We're going to focus on our posture and our height. So let's put our feet together. That's your cardio phase. 

In the next section we're going working out the upper body naturally works your lower body constantly. Palms facing you. Pull up and then take it out to the side and then close it and then I want you to reach slightly forward to show off a bit, look how the arms look lovely. Pose, bring it in, take it up and now push the shoulders back, bring it down and then reach it forward. That would be your strength portion and that is your interval.