| Warm-up | ||
| Circuit: 1st round 60s, 2nd round 30s | ||
| Horizontal leap | ||
| Skiing | ||
| Skipping | ||
| High knees | ||
| Burpees | ||
| Reverse bridge | ||
| Deadlifts | ||
| Box jumps / step-ups | ||
| Squat pops | ||
| Wall sit | ||
| Abs circuit: 1min each | ||
| Crunch pulse | ||
| Bum hops | ||
| Crunch pulse | ||
| Bum hops | ||
| Abs circuit: 30secs each | ||
| Side hold | ||
| Front hold | ||
| Side hold | ||
| Front hold | ||
| Stretch | ||
