A full body workout that tests your VO2 Max fitness and pushes your cardiovascular system to the limit has to work large muscle groups, fast and activate the front and back kinetic chains of the body. This is a long-winded way of saying the Keep Up! workout will make your lungs burn and your brow sweat. Add EC and shoot for Level III and you have a workout that is perfect for every level above beginner that is ready to level up.
Extra Credit: 1 minute rest between sets.