WARM-UP. Side Bend; Forward Fold Sequence; Squat; Squat with Overhead Reach; Back-Stepping Lunge with Thoracic Twist; Squat & Knee Snap Combo; Lateral Lunge & Squat Combo; Triple Pulse Lateral Lunge & Squat Combo

STEADY STATE. Speed Step & Butt Kick Combo; Speed Step; Ladder Run; Jack Combo

PEAK 1 CARDIO. Squat & Lunge Combo; Wide Squat; Jump Squat & Lunge Combo; Squat & Knee Snap Combo

PEAK 2 FEATURE CARDIO. Walking Burpee; Burpee; Thruster Burpee; Surfer Burpee; Corner to Corner Surfer

PEAK 3 CARDIO. Side Tap; Jack; Air Jack Combo; Shuffle; Butt Kick Combo; Tuck Jump Combo; Plate Press; Knee Lift Combo

RESISTED CARDIO. Squat & Knee Combo; Squat & Kick Combo; Lateral Lunge; Knee Lift; Lateral Lunge with Kick; Plyo Lunge & Squat Kick Combo

DYNAMIC CARDIO CORE. Alternate Back-Stepping Lunge; Thoracic Twist; Double Pulse Lunge; Bottom Half Pulse Lunge; Firefly & Corner Kick Combo; Plank

RESISTED BALANCE. Hip Extension; Hip Extension with Alternate Row; Runners Knee

FUNCTIONAL CORE STRENGTH. Plate Arc; Washboard; Arc & Washboard Combo; Pike Crunch; Pike Top Range Pulse; Cross Crawl; Single-Single-Double Cross Crawl Combo

STRETCH. Kneeling Side Bend; Seated Cat/Cow Pose; Hip Flexor Stretch; Thoracic Twist; Lizard; Hamstring Stretch; Forward Fold; Extended Mountain Pose