Hornet is a cardio circuit with a sting in every station: 6 jumping lunges, 12 arm circles, 6 more jumping lunges, 12 arm circles, 6 jump squats, 12 arm circles, and a final 12 high knees taken at a flat sprint. Small numbers, sharp hits, no warning.

The design mimics its namesake: quick explosive strikes with hovering in between. The jumping lunges and jump squats are the stings - short, plyometric bursts that spike your heart rate in just six reps. The arm circles between them are the hover: they look like recovery but they never let your shoulders rest, keeping your arms buzzing at shoulder height while your legs reload for the next attack. Three rounds of arm circles means 36 total reps of constant deltoid tension threaded through the workout. And then, when the pattern has taught you to expect another hover, the circuit breaks its own rule and ends on a sprint - high knees at maximum turnover, the angriest station saved for last.

Land every jumping lunge soft and balanced, front knee tracking over the toes, and switch legs in the air with control rather than panic. In jump squats, sink to a full squat before leaving the ground and absorb each landing into the next rep. Keep arm circles small, tight and at exact shoulder height - drooping arms are the tell that fatigue is winning. When the final high knees arrive, honor the poster's exclamation mark: knees to hip height, arms driving, all-out for all 12.

A hornet doesn't warn twice. The sprint at the end is the second warning.

Make it Harder: Double the final sprint to 24 high knees.

Make it Easier: Swap jumping lunges for fast alternating lunges and jump squats for regular squats, keeping the pace brisk.