WARM-UP. Scap Squat; Pulse Side Lunge; Hip Abduction Combo; Flight Lunge; Leg Extension

STEADY STATE. Jog; Skater; Skater Combo; Side Lunge; Hip Abduction Combo

PEAK 1 CARDIO. Lateral Squat With Heel Raise; Lateral Squat Combo; Broad Jump Combo; Hammer Throw; Bear Crawl; AMRAP

PEAK 2 CARDIO. Jog; Heisman; Traveling Heisman; Triple Pulse Lunge; Weave Combo; Diagonal Knee Lift

PEAK 3 CARDIO. Shuttle Run; Surfer Squat; Scap Squat; Burpee

RESISTED CARDIO. Side Lunge; Hip Abduction Combo; Washboard; Triple Pulse Lunge

RESISTED BALANCE. Balance Combo; Halo; Single-Leg Deadlift; Rear Leg Extension

LOWER BODY STRENGTH. Lunge; Pulse; Orbit Lunge; Squat Press

UPPER BODY STRENGTH. Alt Single-Arm Overhead Press; Upper Body Combo; Triple Pulse Press; Triple Pulse Cobra; Hip Bridge; Chest Fly

FUNCTIONAL CORE STRENGTH. Mountain Climber; Side Hover; Cross Crawl; Toe Tap

GLUTES. Lateral Walk; Standing Clam Shell; Lateral Step

STRETCH. Childs Pose; Hip Flexor Stretch with Twist; Hamstring Stretch; Long Lunge; Cow Pose; Cat Pose; Down Dog; Extended Mountain Sequence; Quad Stretch; Dance Outro