This Tabata-style drill features the four essential fast steps

Ride the rhythm with this undulation-focused Tabata session! Cycle through Rhythmic Undulation, Hip Twist, RU Shimmy, and 1-2-3 using the 20/10 Tabata interval format. This sequence explores Rhythmic Undulation and its family helping you build control and activate your core in just 4 minutes.

This Tabata-style drill takes you through the dynamic bump family: Pivot Bump, Single Bump, Double Bump, Four Corners, and Roundhouse. Work each move for 20 seconds, then hold posture for 10, repeating the cycle for a total of 4 minutes. A fun and fiery way to activate your hips and sharpen directional flow.

Shake things up with this shimmy-focused Tabata-style drill! You'll rotate through Shimmy Step, Box Step, a shortened version of Mazin-inspired Shimmy Combo, and the Forward & Back Shimmy. Each round includes 20 seconds of dancing followed by 10 seconds of rest in posture, repeated for 4 minutes. A high-energy practice to build endurance, hip control, and rhythm.