WARM-UP. Side Bend; Squat; Double Pulse Squat; Jump-Jump Jack; Lateral Lunge; Flight Lunge; Skater

STEADY STATE. Jog OTS; 3-Step Run; 7-Step Run; Jack Combo; Soccer Kick

PEAK 1 CARDIO. Lateral Squat; Pogo; Lateral Jump Squat; Lateral Lunge; Knee Lift; Jumping Knee Lift

PEAK 2 FEATURE CARDIO. Lateral Leap Vertical Jump Combo; Burpee (Around The World)

PEAK 3 CARDIO. Squat; Pulse Squat; Hammer Throw Burpee; Broad Jump

RESISTED CARDIO. Washboard; Washboard Combo with Knee Lift; Clean & Press; Triple Flight Lunge; Leg Lift & Plate Punch Combo

RESISTED BALANCE. Around The World; Double Tap Combo; Sweep Combo; Runners Knee

LOWER BODY STRENGTH. Duck Walk; Kick Back; Surrender Squat

UPPER BODY STRENGTH. Pushup & Front Raise Combo; Stick Insect

FUNCTIONAL CORE STRENGTH. Extended Frog Crunch; Triple Extended Frog Crunch; Scissor Kick; Crunch Combo; Windscreen Wiper

GLUTES. Grasshopper; Flutter Kick; Childs Pose; Lateral Tap; Straight-Leg Extension; Scorpion

STRETCH. Squat with Side Twist; Hamstring Stretch; Hip Flexor Stretch; Forward Fold; Extended Mountain Pose; Side Bend