Learn these moves to boost strength and function.

Sometimes, there’s nothing like the risk of failure to get us to rise to a challenge. Especially when it comes to movement that just naturally makes you feel fierce, like these moves from Les Mills GRIT®. Explosive movement combinations demand every ounce of strength and determination, and they build lean muscle and overall fitness.

  • Repeat one round of each Challenge Set with 30 seconds of rest between each move.
  • Repeat the entire circuit of Challenge Sets for three rounds, with 60 seconds of rest between rounds.

Challenge Set 1

The move: Lateral Bear Crawl

  • Do 10 slow reps to refine your technique
  • Rest 30 seconds

Tips:

  • Start on all fours with your abs braced and your knees just off the floor.
  • Keep your back long and straight, and your hips and shoulders level.

The one-minute challenge: Explosive Bear Crawl

  • Do as many reps as you can in 60 seconds
  • Rest 30 seconds

Challenge Set 2

The move: Plate Clean

  • Do 10 slow reps to refine your technique
  • Rest 30 seconds

Tips:

  • Keep the plate close to your body and brace your abs as you drive the plate up.
  • For even more impact, focus on snapping the plate up so that your press occurs at the same time as your landing.

The one-minute challenge: Plate Clean and Broad Jump

  • Do as many reps as you can in 60 seconds
  • Rest 30 seconds

Challenge Set 3

The move:  Burpee

  • Do 10 slow reps to refine your technique
  • Rest 30 seconds

Tips:

  • Start with a wide stance so that you can use your squat to move to the floor with your chest up.
  • For lower impact, walk your feet out and in and take out the jump.

The one-minute challenge: Steamroll Burpee + Tuck Jump

  • Do as many reps as you can in 60 seconds
  • Rest 30 seconds

Photo and video credit: Les Mills