AB PREP. Neutral Spine Set-up; Crunch; Arm Circle Out; Arm Circle In; Triple Pulse Penguin Crunch; Penguin Crunch; C-Crunch with Double-Leg Stretch; Held Dish with Single-Leg Stretch; Arm Circles. Target: Abdominals.

CORE AND BACK SERIES. Double Pulse Crunch Combo; Knees at 90 Degrees; Double Pulse Dish Crunch; Iron Cross; Single Pulse Crunch Combo; Iron Cross Hold; Arm Circles; High Plank; Long Plank; Plank Shoulder Tap; Leg Lift; Mermaid Side Bend; Single-Arm Press; Mermaid Isometric Hold; Leg Pulse; Thoracic Rotation; Reverse Crunch Pulse. Target: Core, back, obliques.

GLUTE SERIES. Figure 4 Glute Bridge; Diagonal Leg Extension; Single-Leg Glute Bridge; Pendulum Swing; Isometric Glute Bridge Hold; Parallel Clam; Parallel Clam Pulse; Leg Extension Pulse; Heel Beats; Isometric Hip Extension Hold; Grasshopper; Inner Thigh In & Out. Target: Glutes.

STANDING SERIES. Squat Tread; Triple Pulse Squat; Side Leg Lift; Squat; Arnold Press. Target: Lower body.

UPPER BODY SERIES. Hip Sit Tricep Extension; Front Raise; Hip Sit Lat Raise; Hip Sit Thumb-Pinky Taps; Tricep Kickback; Hinged Cleopatra. Target: Arms, shoulders.

Strength Series 1 (Slider). Side Lunge; Skate In and Out. Target: Lower body.

Strength Series 2 (Slider). High Plank; Bear; Mountain Climber; Pike. Target: Core.

Strength Series 3 (Slider). Wide-Leg Glute Bridge; Walk Feet Out and In; Double Pulse; Double Slide In; Seated Glute Stretch. Target: Glutes, hamstrings.

Yogalates Series. Chair Pose; Double Releve; Chair Pose Pulse; Warrior 3; Leg Extension Pulse; Hamstring Curl; 3-Legged Dog; Shoulder Press; Forward Fold Stretch. Target: Full body.

OUTRO. Stretch.