WARM-UP. Side Bend; Leg Sweeps; Squat; Knee Lift Combo; Lateral Lunge; O/H Reach Combo; Mountain Climber; Walking Burpee; Plank

STEADY STATE. Jog; Skater; Hurdler; Heisman; 3-Step Run

PEAK 1 CARDIO. Shuttle Run; Squat Jump; Burpee

PEAK 2 CARDIO. Jog; Squat; Double-Pulse Squat; Knee Lift; 3-Step Run; Skater; Surfer Squat; Burpee

PEAK 3 CARDIO. Calf Squat; Heels Raise; Heels Lower; Stand; Triple-Pulse Lunge with Front Knee Lift; Shuttle Run

RESISTED CARDIO. Lunge; Lateral Lunge; Calf Squat; Jumping Calf Squat

RESISTED BALANCE. Straight Leg Lift Combo with Arm Raise; Aeroplane

LOWER BODY STRENGTH. Offset Squat; Lunge; Triple-Pulse Lunge; Triple-Pulse Leg Extension; Calf Squat

UPPER BODY STRENGTH. Serve; Cobra Combo; Hip Hinge; Double-Pulse Cobra; Triple-Pulse Cobra; Bicep Curl Combo; Gorilla Row; Squat

FUNCTIONAL CORE STRENGTH. Modified Get-Up Combo; Triple-Pulse Modified Get-Up Combo; Flutter Kick; Cross Crawl; Leg Extension

GLUTES. Horse Stance; Firefly & Scorpion Combo; Scorpion Pulse; Clam; Clam Pulses; Rear Leg Extension

STRETCH. Happy Baby Pose; Glute Stretch; Psoas Stretch; Shoulder Stretch; Hip Flexor Stretch; Down Dog