Cinderella's Dead is a combat workout that takes its title from the EMELINE anthem and its energy from the same place: the fairy tale is over, nobody is coming to the rescue, and the woman in the story turns out to hit remarkably hard. The circuit runs 10 palm strikes, 10 squat palm strikes, 10 more palm strikes, 10 knee strikes, 10 high knees, 10 more knee strikes and 10 final palm strikes.

The song kills off the girl who waited to be saved, and this workout is built for whoever walks out of that story instead - every station is a strike thrown for yourself, by yourself. Palm strikes carry the circuit, appearing four times, and the choice of weapon matters: the heel of the hand is the self-defense strike, practical and unglamorous, the opposite of a glass slipper in every possible way. The squat palm strikes weld leg strength to the strike, teaching force to travel from the ground up through the hips - which is where real striking power has always lived. Knee strikes bring the fight to close range, each rep a single-leg balance test with intent behind it, and the high knees between them keep the heart rate up so every late-circuit strike is thrown under honest fatigue. Speed and power here are built the Darebee way: volume, sets, repetition over weeks - not by rushing tonight's reps.

Strike with the heel of your palm, fingers up, rotating your hips into every extension and snapping the hand back to guard. In squat palm strikes, hit real squat depth and drive the strike out of the rise. Knee strikes travel up through the hip with your core braced at contact and your standing foot planted. Keep the high knees brisk and tall, and keep breathing in rhythm with the work - a strike without an exhale is only half thrown.

Midnight came and went. She's still here, still swinging - and the shoes fit fine.

Make it Harder: Stay in the squat for all 10 squat palm strikes without rising between reps.

Make it Easier: Slow the high knees to a march and take the knee strikes at half count while you find your balance.