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Welcome to Master Dance Cardio Moves, Well+Good’s new video series with Anna Kaiser.

Watch as the AKT founder and celeb trainer (to the likes of Kelly Ripa and Shakira!) shows you the move that’s going to make you feel like you can rock out in the sweat-pumping, endorphin-boosting class that’s taking over the fitness scene.

Below, she breaks down the Squat Toss—which takes the tennis serve and turns it into a full-body, dance cardio-powered workout—and it’ll fire up your lats (those are on your back), intercostal muscles, and even your obliques.

Warning: While you might not be traveling the length of a court, there’s a lot of movement here so push back your coffee table and reading chair before you press play!

Watch this on repeat until you’ve got it memorized, and then click here to learn how to master the Turn and Party.