Advanced
6 Rounds
- 30 pushups
- 30 jumping jacks
- :30 sec plank
- :30 sec high knees
- :30 sec wall sit
- :30 sec plank
- 30 air squats

Intermediate
4 Rounds
- 30 pushups
- 30 jumping jacks
- :30 sec plank
- :30 sec high knees
- :30 sec wall sit
- :30 sec plank
- 30 air squats

Beginner
2 Rounds
- 30 pushups
- 30 jumping jacks
- :30 sec plank
- :30 sec high knees
- :30 sec wall sit
- :30 sec plank
- 30 air squats

Advanced
12 min AMRAP
- 30 flutter kicks
- 30 hollow rocks
- 30 toe touches

Intermediate
9 min AMRAP
- 20 flutter kicks
- 20 hollow rocks
- 20 toe touches

Beginner
6 min AMRAP
- 10 flutter kicks
- 10 hollow rocks
- 10 toe touches

Advanced
3 Songs + BONUS

What About the Rest of Us (4:13)
- :20 sec leg lifts
- :30 sec hollow hold
- :30 sec mountain climbers
- :30 sec push-ups
- :30 sec jumping jacks
- :30 sec pushups
- :30 sec mountain climbers
- :30 sec hollow hold
- :20 sec leg lifts

*rest :30 sec*

We Made It (3:43)
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- :30 sec left leg fire hydrants
- :45 sec glute bridge hold
- :30 sec right leg fire hydrants
- :30 sec right leg donkey pulses
- :30 sec  right leg donkey kicks

*rest :30 sec*

This Time (3:37)
- :30 sec sit-ups
- :30 sec bicycle crunches
- :30 sec flutter kicks
- :30 sec Russian twists
- :30 sec toe touches
- :30 sec bicycle crunches
- :30 sec plank

*rest 2 mins*

BONUS
We Don't Have to Dance (3:13)
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees

Intermediate
2 Songs + BONUS

What About the Rest of Us (4:13)
- :20 sec leg lifts
- :30 sec hollow hold
- :30 sec mountain climbers
- :30 sec push-ups
- :30 sec jumping jacks
- :30 sec pushups
- :30 sec mountain climbers
- :30 sec hollow hold
- :20 sec leg lifts

*rest 1 min*

We Made It (3:43)
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- :30 sec left leg fire hydrants
- :45 sec glute bridge hold
- :30 sec right leg fire hydrants
- :30 sec right leg donkey pulses
- :30 sec  right leg donkey kicks

*rest 1 min*

This Time (3:37)
- :30 sec sit-ups
- :30 sec bicycle crunches
- :30 sec flutter kicks
- :30 sec Russian twists
- :30 sec toe touches
- :30 sec bicycle crunches
- :30 sec plank

*rest 2 mins*

BONUS
We Don't Have to Dance (3:13)
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees

Beginner
1 Song + BONUS

What About the Rest of Us (4:13)
- :20 sec leg lifts
- :30 sec hollow hold
- :30 sec mountain climbers
- :30 sec push-ups
- :30 sec jumping jacks
- :30 sec pushups
- :30 sec mountain climbers
- :30 sec hollow hold
- :20 sec leg lifts

We Made It (3:43)
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- :30 sec left leg fire hydrants
- :45 sec glute bridge hold
- :30 sec right leg fire hydrants
- :30 sec right leg donkey pulses
- :30 sec  right leg donkey kicks

This Time (3:37)
- :30 sec sit-ups
- :30 sec bicycle crunches
- :30 sec flutter kicks
- :30 sec Russian twists
- :30 sec toe touches
- :30 sec bicycle crunches
- :30 sec plank

*rest 2 mins*

BONUS
We Don't Have to Dance (3:13)
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec burpees

Advanced
5 Rounds
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks
- 20 alt lunges
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks

Intermediate
3 Rounds
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks
- 20 alt lunges
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks

Beginner
1 Round
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks
- 20 alt lunges
- 25 jumping jacks
- 20 air squats
- 25 jumping jacks

Advanced
3 Rounds
- 50 sit-ups
- 40 toe touches
- 30 bicycle crunches
- 20 mountain climbers
- 10 hollow rocks

Intermediate
2 Rounds
- 50 sit-ups
- 40 toe touches
- 30 bicycle crunches
- 20 mountain climbers
- 10 hollow rocks

Beginner
1 Round
- 50 sit-ups
- 40 toe touches
- 30 bicycle crunches
- 20 mountain climbers
- 10 hollow rocks

Advanced
4 Rounds
- 30 Russian Twists
- 30 sit-ups
- 30 bicycle crunch
- 30 sit-ups

*rest 1 min*

Intermediate
4 Rounds
- 20 Russian Twists
- 20 sit-ups
- 20 bicycle crunch
- 20 sit-ups

*rest 1 min*

Beginner
4 Rounds
- 10 Russian Twists
- 10 sit-ups
- 10 bicycle crunch
- 10 sit-ups

*rest 1 min*

Advanced
- 50 bicycle crunches
- 50 Russian twists
- 40 bicycle crunches
- 40 Russian twists
- 30 bicycle crunches
- 30 Russian twists
- 20 bicycle crunches
- 20 Russian twists
- 10 bicycle crunches
- 10 Russian twists

Intermediate
- 40 bicycle crunches
- 40 Russian twists
- 30 bicycle crunches
- 30 Russian twists
- 20 bicycle crunches
- 20 Russian twists
- 10 bicycle crunches
- 10 Russian twists

Beginner
- 30 bicycle crunches
- 30 Russian twists
- 20 bicycle crunches
- 20 Russian twists
- 10 bicycle crunches
- 10 Russian twists