If you've stuck with us for this whole series — and if you haven't, start with our first five moves — then you probably have a good hang of how your body should move. But we haven't gotten you good and exhausted in a while. So today let's really hit cardio to get your heart working. But this isn't just taking a stroll on a treadmill. The workout today will test your shoulder strength and your core endurance as well, getting you one step closer to powerful, cannonball shoulders and a rock-slab stomach.

When you're done with this lesson, check out Getting Fit From Scratch: Learning to Squat.