Exercise Type - Sports Inspire Cardio
Intensity - High
Burn Rate - 735 avg. Calories
Music - Latest Fun & Hard Hitting Tunes
Results - Increases agility, coordination, strength & Endurance, Improves heart & lung fitness

What is Attack?
This high-energy interval training class combines athletic aerobic movements with strength and stabilisation exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals. No matter what your fitness level, you’ll get fit, stay fit and get fitter!
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A Typical Class

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1. Warm Up
   The focus in the opening track is on big, simple aerobic moves to get the body warm.
    

2. Mixed Impact
   This track will take you through an increasing range of moves and footstrikes, preparing the body for the aerobic action ahead.
    

3. Aerobic
   Step up the intensity and range of motion, and get into your personal training ‘zone’ ahead of the peak track to follow.
    

4. Plyometric
   This is where the class hits its first intensity peak, putting the body under load through quick-fire plyometric exercises often used in sports training.
    

5. Upper Body Conditioning
   Time to bring the heart rate down, recover and build strength. The focus here is on shoulders, chest, triceps and core conditioning work for toning and shaping the upper body.
    

6. Running
   Loosen up with some free and patterned running, and lift your heart rate again.
    

7. Agility
   Test your speed and agility with a big mix of sports-inspired moves, and have fun with some class interaction.
    

8. Interval
   Challenge your cardio system with a series of work-recovery blocks.
    

9. Power
   The final peak where you dig deep and push through powerful moves for maximum effort and fitness results.
    

10. Lower Body Conditioning
    Strengthen and tone the lower body, including the legs and abdominals.
     

11. Cool Down
    Congratulations, you made it… Time to recover and stretch