AB PREP. Neutral Spine Set-up; Single-Leg Stretch; Double Pulse; Oblique Twist; Scissor; Oblique Scissor. Target: Abdominals.

CORE AND BACK SERIES. Held Dish; Single-Leg Stretch; Double-Leg Stretch; Pulse Out; C-Crunch; Supine Pike; Side-Lying Crunch; Knee Pull; Side-Lying Mountain Climber; Double-Leg Lift; Pulse. Target: Core, obliques.

GLUTE SERIES. Donkey Kick Pulse; Hamstring Curl; Leg Extension Pulse; Straight-Leg Lift; Attitude; Rainbow; Attitude Pulse; Bear Pulse; Bear Hold. Target: Glutes.

STANDING SERIES. Plie Squat; Double Releve; Alternate Side Bend; Plie Squat Pulse; Thoracic Rotation; Double-Arm Circle; Front Raise. Target: Lower body.

UPPER BODY SERIES. Abductor Pulse; Front Raise; Shoulder Press; Lateral Plank Walk; Tricep Pushup; Kneeling Row. Target: Arms, shoulders, back.

Strength Series 1 (Slider). Lunge; Triple Pulse Lunge; Scooter; Lateral Sliding Squat; Skater; Front Raise; Bicep Curl; Triple Pulse Squat; Double Pulse. Target: Lower body.

Strength Series 2 (Slider). Bear Stance; Alternate Knee to Elbow; Mountain Climber; Seated Glute Stretch. Target: Core.

Yogalates Series. Goddess Pose; Open Star; Oblique Crunch; Leg Lift; Side Plank; Pull Back; Pushup. Target: Full body.

OUTRO. Stretch.