AB PREP. Neutral Spine Set-up; Crunch; Glute Bridge; Triple Pulse Crunch; Triple Pulse Glute Bridge; Scissor Kick; Double-Leg Circle Down; Alternate Straight-Leg Circle Down. Target: Abdominals.

CORE AND BACK SERIES. Double-Leg Circle Down; Double-Leg Circle Up; Criss Cross; Hover; Buzzsaw; Alternate Leg Lift; Y-W-Y-T Fly; Kneeling Oblique Crunch; Isometric Hold; Oblique Crunch Pulse. Target: Core, back.

GLUTE SERIES. Inner Thigh Glute Bridge; Singles; Heels Up and Down; Pulses; Single-Leg Glute Bridge; Hold; Leg Extension Lower and Lift; Fire Hydrant; Triple Pulse; Leg Press. Target: Glutes.

STANDING SERIES. Farmers Carry Lunge; Double Pulse Lunge; Double Pulse Side Leg Lift; Squat Leg Circle; Lunge Pulse. Target: Lower body.

UPPER BODY SERIES. Hinged Cleopatra Row; Seesaw; A-Fly; Bicep Curl. Target: Arms, shoulders.

Strength Series 1 (Slider). Side Lunge; Side Lunge Pulse. Target: Lower body.

Strength Series 2 (Slider). Bear Stance; Single-Leg Circle; Plank; Bear; Double-Leg Circle. Target: Core.

Strength Series 3 (Slider). Loaded Sliding Squat; Held Squat with Knee Pulse Out; Leg Slide Out and In; Seated Glute Stretch. Target: Glutes, hamstrings.

Yogalates Series. Double Pulse Warrior 2; Crescent Lunge; Arm Sweep; Warrior 3 Pulse; Held Bear; Donkey; Knee Cross; Forward Fold Stretch. Target: Full body.

OUTRO. Stretch.