Cardio Karate - Cardio Metabolic Intervals is inspired by mixed martial arts and is a powerful combination of cardiovascular exercise with periods of peak strenuous activity to train you like a warrior. The workout consists of 5 different pods or sets of exercises. Each pod contains cardiovascular exercises, inspired by Karate Kata moves, and bodyweight strength exercise along with endurance exercises. To challenge your training, Gay combines all 5 pods together to deliver one powerful punch. This workout also includes core strength and a final relaxing stretch.