WARM-UP. Bounce; Step Touch; Side-Step Lunge; Tricep Pushup; Run; Butt Kick

MIXED IMPACT. Run F&B; Triple Pulse Squat; Step Curl; Gallop; Run OTS; F&B Mambo; Triple Pulse Squat; Step Curl; Run F&B

PLYOMETRIC. Side Bounce & Jumping Jack Combo; Side Bounce & Burpee Combo; Squat & Lunge Combinations; Pulse Squat; Plyometric Lunge; Side Bounce & Burpee with Tuck Jump Combo

ATHLETIC STRENGTH. Squat – Plank – Jumping Jack Feet Combo; Bottom Half Tricep Pushup; Chest Pushup; Pushup & Plank Jump Combo

RUNNING. Step Lunge Combo; Lunge; Squat; Knee Lunge Combo; Circle Run; Run In & Run B Combo; Single Squat

AGILITY. Jumping Jack; Jumping Jack & Ladder Run Combo OTS; Step Knee; Step Knee with Leap; Jumping Jack & Ladder Run Combo Square; Ski Jump & Skater Combo

POWER. Single Knee. 4x Knee & Run Square Combo; Burpee; Jumping Jack; High Knee Run; Mountain Climber; Side-Step Jump; Side-Step Tuck Jump

CORE. Crunch; C-Crunch; Flutter Kick; Hover; Rotating Hover

COOLDOWN. Lying Hamstring Stretch; Kneeling Hip Flexor Stretch; Standing Calf Stretch; Standing Quad Stretch; Iliotibial Stretch