KPOP DEMON HUNTERS HIIT DANCE WORKOUT

Warmup – Song 1: “Golden” by HUNTR/X (01:00)

• Deep breath in / exhale
• 4 x Single Arm Reach Up, 2 x Wide Squat
• Squat to Wide-stance Tip Toe, Side Reach
• Neck Rolls
• Shoulder Shrugs Up
• Arm Circles (forward & reverse)
• Hands on hips: pop out/in
• Side-to-side sway
• Waist/Hip roll (front, side, back)
• (Low wide squat position)
  • Stretch hamstrings
  • Stretch shoulders
• Forward fold, roll up
• Squats
• Butt Kicks
• Knee Lifts
• Lunge + Punch
• Reach up, exhale, shake off

HIIT Round 1 – Song 2: “How It’s Done” by HUNTR/X (04:08)

• Teaching (04:08), Song workout (05:11)
  • HIIT (to the beat): 16–25 seconds on, 5 seconds off
  • Move 1:
    • Side Step + Arm Slash + Feet Together (both sides)
    • Step Out + 2 x Grind Hips
  • Move 2:
    • Elbow to Knee (both sides)
    • 2 x Sumo squat with arms overhead
    • Low impact: omit jump

HIIT Round 2 – Song 3: “Soda Pop” by Saja Boys (08:09)

• Teaching (08:09), Song (09:00)
  • HIIT (to the beat): 20–24 seconds on, 6–8 seconds off
  • Move 1:
    • Kick-kick + 1-2-3 step
  • Move 2:
    • (Sumo squat position) Hip + inverted knee
    • 2 x Overhead crunch

HIIT Round 3 – Song 4: “Takedown” by HUNTR/X (12:08)

• Teaching (12:08), Song (13:09)
  • HIIT (to the beat): 20–26 seconds on, 5–7 seconds off
  • Move 1:
    • 2 touchdown squats + 2 corkscrew ab rotation
    • Low impact: no jump
  • Move 2:
    • 2 lateral lunges (touch floor) + 3 high knees across

HIIT Round 4 – Song 5: “Your Idol” by Saja Boys (16:10)

• Teaching (16:10), Song (17:13)
  • HIIT (to the beat): 11–27 seconds on, 5–10 seconds off
  • Move 1:
    • Lunge + Slick hair back
    • Create “L” with elbows and forearms
  • Move 2 (wide stance):
    • Single arm windmill to touchdown
    • Dramatic body roll