Advanced
3 Songs + BONUS

Born In the USA (4:43)
- :30 sec push-ups
- :30 sec hollow rocks
- :30 sec jumping jacks
- :30 sec push-ups
- :30 sec high knees
- :30 sec plank
- :30 sec push-ups
- :30 sec leg lifts
- :45 sec hollow hold

*rest :30 sec*

Party In the USA (3:21)
- :30 sec glute bridges
- :30 sec right leg donkey kicks
- :30 sec left leg donkey kicks
- :30 sec right leg donkey pulses
- :30 sec left leg donkey pulses
- :25 sec right leg fire hydrants
- :25 sec left leg fire hydrants

*rest :30 sec*

American Girl (3:00)
- :30 sec Russian twists
- :30 sec flutter kicks
- :30 sec bicycle crunches
- :30 sec flutter kicks
- :30 sec toe touches
- :30 sec flutter kicks

*rest 2 mins*

BONUS
R.O.C.K. In the USA (2:58)
- max rep sit-ups

Intermediate
2 Songs + BONUS

Born In the USA (4:43)
- :30 sec push-ups
- :30 sec hollow rocks
- :30 sec jumping jacks
- :30 sec push-ups
- :30 sec high knees
- :30 sec plank
- :30 sec push-ups
- :30 sec leg lifts
- :45 sec hollow hold

*rest 1 min*

Party In the USA (3:21)
- :30 sec glute bridges
- :30 sec right leg donkey kicks
- :30 sec left leg donkey kicks
- :30 sec right leg donkey pulses
- :30 sec left leg donkey pulses
- :25 sec right leg fire hydrants
- :25 sec left leg fire hydrants

*rest 1 min*

American Girl (3:00)
- :30 sec Russian twists
- :30 sec flutter kicks
- :30 sec bicycle crunches
- :30 sec flutter kicks
- :30 sec toe touches
- :30 sec flutter kicks

*rest 2 mins*

BONUS
R.O.C.K. In the USA (2:58)
- max rep sit-ups

Beginner
1 Song + BONUS

Born In the USA (4:43)
- :30 sec push-ups
- :30 sec hollow rocks
- :30 sec jumping jacks
- :30 sec push-ups
- :30 sec high knees
- :30 sec plank
- :30 sec push-ups
- :30 sec leg lifts
- :45 sec hollow hold

Party In the USA (3:21)
- :30 sec glute bridges
- :30 sec right leg donkey kicks
- :30 sec left leg donkey kicks
- :30 sec right leg donkey pulses
- :30 sec left leg donkey pulses
- :25 sec right leg fire hydrants
- :25 sec left leg fire hydrants

American Girl (3:00)
- :30 sec Russian twists
- :30 sec flutter kicks
- :30 sec bicycle crunches
- :30 sec flutter kicks
- :30 sec toe touches
- :30 sec flutter kicks

*rest 2 mins*

BONUS
R.O.C.K. In the USA (2:58)
- max rep sit-ups

Advanced
2 Rounds
- 100 jumping jacks
- 80 air squats
- 60 alt lunges
- 40 squat hold pulse
- 20 jump squats

*2 min rest*

Intermediate
2 Rounds
- 75 jumping jacks
- 60 air squats
- 40 alt lunges
- 20 squat hold pulse
- 10 jump squats

*2 min rest*

Beginner
2 Rounds
- 50 jumping jacks
- 40 air squats
- 20 alt lunges
- 10 squat hold pulse
- 5 jump squats

*2 min rest*

Advanced
5 Rounds
- 20 air squats
- 20 push-ups
- 20 flutter kicks
- 20 hollow rocks
- 1 min plank

Intermediate
4 Rounds
- 15 air squats
- 15 push-ups
- 15 flutter kicks
- 15 hollow rocks
- :45 sec plank

Beginner
3 Rounds
- 10 air squats
- 10 push-ups
- 10 flutter kicks
- 10 hollow rocks
- :30 sec plank

Advanced
For Time:
- 250 sit-ups

Intermediate
For Time:
- 150 sit-ups

Beginner
For Time:
- 75 sit-ups

Advanced
3 Songs + BONUS

Don't Stop Me Now (3:36)
- :30 sec plank
- :30 sec flutter kicks
- :30 sec plank
- :30 sec scissor kicks
- :30 sec plank
- :30 sec leg lifts
- :35 sec plank

*rest :30 sec*

Toothbrush (3:42)
- :30 sec wall sit
- :30 sec air squats
- :30 sec wall sit
- :30 sec alt lunges
- :30 sec wall sit
- :30 sec squat hold pulse
- :40 sec wall sit

*rest :30 sec*

This Is What You Came For (4:00)
- :30 sec hollow hold
- :30 sec bicycle crunches
- :30 sec hollow hold
- :30 sec Russian twists
- :30 sec hollow hold
- :30 sec toe touches
- :30 sec hollow hold
- :30 sec v-ups

*rest 2 mins*

BONUS
HandClap (3:11)
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec push-ups
- :30 sec sit-ups
- :30 sec burpees
- :10 sec sit-ups

Intermediate
2 Songs + BONUS

Don't Stop Me Now (3:36)
- :30 sec plank
- :30 sec flutter kicks
- :30 sec plank
- :30 sec scissor kicks
- :30 sec plank
- :30 sec leg lifts
- :35 sec plank

*rest 1 min*

Toothbrush (3:42)
- :30 sec wall sit
- :30 sec air squats
- :30 sec wall sit
- :30 sec alt lunges
- :30 sec wall sit
- :30 sec squat hold pulse
- :40 sec wall sit

*rest 1 min*

This Is What You Came For (4:00)
- :30 sec hollow hold
- :30 sec bicycle crunches
- :30 sec hollow hold
- :30 sec Russian twists
- :30 sec hollow hold
- :30 sec toe touches
- :30 sec hollow hold
- :30 sec v-ups

*rest 2 mins*

BONUS
HandClap (3:11)
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec push-ups
- :30 sec sit-ups
- :30 sec burpees
- :10 sec sit-ups

Beginner
1 Song + BONUS

Don't Stop Me Now (3:36)
- :30 sec plank
- :30 sec flutter kicks
- :30 sec plank
- :30 sec scissor kicks
- :30 sec plank
- :30 sec leg lifts
- :35 sec plank

Toothbrush (3:42)
- :30 sec wall sit
- :30 sec air squats
- :30 sec wall sit
- :30 sec alt lunges
- :30 sec wall sit
- :30 sec squat hold pulse
- :40 sec wall sit

This Is What You Came For (4:00)
- :30 sec hollow hold
- :30 sec bicycle crunches
- :30 sec hollow hold
- :30 sec Russian twists
- :30 sec hollow hold
- :30 sec toe touches
- :30 sec hollow hold
- :30 sec v-ups

*rest 2 mins*

BONUS
HandClap (3:11)
- :30 sec sit-ups
- :30 sec burpees
- :30 sec sit-ups
- :30 sec push-ups
- :30 sec sit-ups
- :30 sec burpees
- :10 sec sit-ups

Advanced
5 Rounds
- :30 sec jump rope
- 20 pushups
- :30 sec jump rope
- 20 sit-ups
- :30 sec jump rope
- 20 burpees

**if you do not have a jump rope, sub jumping jacks**

Intermediate
5 Rounds
- :20 sec jump rope
- 15 pushups
- :20 sec jump rope
- 15 sit-ups
- :20 sec jump rope
- 15 burpees

**if you do not have a jump rope, sub jumping jacks**

Beginner
5 Rounds
- :10 sec jump rope
- 10 pushups
- :10 sec jump rope
- 10 sit-ups
- :10 sec jump rope
- 10 burpees

**if you do not have a jump rope, sub jumping jacks**

Advanced
3 Songs + BONUS

Big Poppa (4:21)
- :30 sec sit-ups
- :30 sec mountain climbers
- :30 sec leg lifts
- :30 sec push-ups
- :20 sec jumping jacks
- :30 sec push-ups
- :30 sec leg lifts
- :30 sec mountain climbers
- :30 sec sit-ups

*rest :30 sec*

Papa Don't Preach (5:07)
- :30 sec left leg fire hydrants
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- 1 min wall sit
- :30 sec right leg fire hydrants
- :30 sec right leg donkey kicks
- :30 sec right leg donkey pulses
- :30 sec air squats
- :30 sec squat hold pulses

*rest :30 sec*

Stuntin' Like My Daddy (4:18)
- :30 sec bicycle crunches
- :30 sec toe touches
- :30 sec hollow rocks
- :30 sec plank
- :30 sec Russian twists
- :30 sec flutter kicks
- :30 sec hollow hold
- :30 sec push-ups
- :20 sec sit-ups

*rest 2 min*

BONUS
Father of Mine (4:00)
- :30 sec burpees
- :30 sec flutter kicks
- :30 sec sit-ups
- :30 sec burpees
- :30 sec flutter kicks
- :30 sec sit-ups
- 1 min plank

Intermediate
2 Songs + BONUS

Big Poppa (4:21)
- :30 sec sit-ups
- :30 sec mountain climbers
- :30 sec leg lifts
- :30 sec push-ups
- :20 sec jumping jacks
- :30 sec push-ups
- :30 sec leg lifts
- :30 sec mountain climbers
- :30 sec sit-ups

*rest 1 min*

Papa Don't Preach (5:07)
- :30 sec left leg fire hydrants
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- 1 min wall sit
- :30 sec right leg fire hydrants
- :30 sec right leg donkey kicks
- :30 sec right leg donkey pulses
- :30 sec air squats
- :30 sec squat hold pulses

*rest 1 min*

Stuntin' Like My Daddy (4:18)
- :30 sec bicycle crunches
- :30 sec toe touches
- :30 sec hollow rocks
- :30 sec plank
- :30 sec Russian twists
- :30 sec flutter kicks
- :30 sec hollow hold
- :30 sec push-ups
- :20 sec sit-ups

*rest 2 min*

BONUS
Father of Mine (4:00)
- :30 sec burpees
- :30 sec flutter kicks
- :30 sec sit-ups
- :30 sec burpees
- :30 sec flutter kicks
- :30 sec sit-ups
- 1 min plank

Beginner
1 Song + BONUS

Big Poppa (4:21)
- :30 sec sit-ups
- :30 sec mountain climbers
- :30 sec leg lifts
- :30 sec push-ups
- :20 sec jumping jacks
- :30 sec push-ups
- :30 sec leg lifts
- :30 sec mountain climbers
- :30 sec sit-ups

Papa Don't Preach (5:07)
- :30 sec left leg fire hydrants
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- 1 min wall sit
- :30 sec right leg fire hydrants
- :30 sec right leg donkey kicks
- :30 sec right leg donkey pulses
- :30 sec air squats
- :30 sec squat hold pulses

Stuntin' Like My Daddy (4:18)
- :30 sec bicycle crunches
- :30 sec toe touches
- :30 sec hollow rocks
- :30 sec plank
- :30 sec Russian twists
- :30 sec flutter kicks
- :30 sec hollow hold
- :30 sec push-ups
- :20 sec sit-ups

*rest 2 min*

BONUS
Father of Mine (4:00)
- :30 sec burpees
- :30 sec flutter kicks
- :30 sec sit-ups
- :30 sec burpees
- :30 sec flutter kicks
- :30 sec sit-ups
- 1 min plank

Advanced
3 Rounds
- 50 flutter kicks
- 50 bicycle crunches
- 50 toe touches
- 50 Russian twists

Intermediate
3 Rounds
- 30 flutter kicks
- 30 bicycle crunches
- 30 toe touches
- 30 Russian twists

Beginner
3 Rounds
- 10 flutter kicks
- 10 bicycle crunches
- 10 toe touches
- 10 Russian twists

Advanced
7 Rounds
- 25 sit-ups
- 25 hollow rocks

Intermediate
4 Rounds
- 25 sit-ups
- 25 hollow rocks

Beginner
2 Rounds
- 25 sit-ups
- 25 hollow rocks