WARM-UP. Step Touch; Double Bicep Curl; Bounce & Run Combo; Side Lunge; Single Squat; Squat and Reach Up

MIXED IMPACT. Step Curl; Double Bicep Curl; 3-Step Curl & Gallop Combo; Step Knee; Drop It Combo; Drop Squat; Drop It Combo and Half Turn

PLYOMETRIC. Lunge & Shuffle Combo; Plyometric Lunge; Shuffle Ots; Double Plyometric Lunge; Double Arm Swing; High Knee Sprint; Step Jump; Run Combo; Double

ATHLETIC STRENGTH. Walking Feet & Tricep Pushup Combo; Triple Bottom Tricep Pushup; Pulse Squat; Pulse Lunge Combo; Triple Bottom Half Wide Pushup; Single Wide Pushup

RUNNING. Backward-Stepping Lunge & Knee Hold; Backward-Stepping Pulse Lunge; Knee Lift Combo; Circle Run; Double Reach

AGILITY. Side Bounce & Triple Jump Combo; Side Bounce & Block Combo; Double Jump; Ladder Run OTS; Dig Combo; Double Bounce; Drop Squat and Dig; Side Bounce & Spike Combo; Spike with Butt Kick

POWER. Run OTS; Ski Jump; Skipping Rope Arms; Single Knee; Jumping Jack; Skater & Jumping Jack Combo; Knees & Shuffle Combo; High Knee Run; Burpee; Mountain Climber; Tuck Jump; High Knee Sprint

CORE. Hover; Hover with Arm Circle; Oblique Hammer Throw Combo; Leg Extension; Plank; Cross Mountain Climber

COOLDOWN. Seated Double-Leg Hamstring Forward Fold; Seated Glute Stretch; Down Dog; Hip Flexor Stretch; Kneeling Chest Stretch; Standing Calf Stretch; Standing Quadricep Stretch; ITB Side Stretch