Sezon 3

Maintain your focus as you learn to throw combos and perform defensive moves while moving forward, backward, and side-to-side.

Keep a towel and water handy—you’re going to need them as you power through three sweaty circuits of intense, lower-body exercises before ending with a core-focused burnout.

Keep up with Joel as you advance your footwork, moving at 45- to 90-degree angles as if you were following an opponent around the ring.

Build strength above your waist—and melt fat from head to toe—with a rapid-fire circuit of 14 muscle-burning moves.

Combine all of the movement patterns you learned earlier in the week into an intense, total-body workout that will leave you dripping in sweat.