Warm-Up
| Warm-Up | Time | Video |
| on the bike, incline treadmill, or jog | 3 minutes | |
| air squats | 45s | |
| side bend sit get ups | 45s | |
| rotational rocking | 45s |
Speed and Stamina
Direction: Do the following exercises for 40s, then recover for 20s. Complete the circuit 3X. Take a full minute off after each full round.
| Exercise | Time | Video |
| side to side slalom burpees | 40s | |
| recovery | 20s | |
| exploding step ups | 40s | |
| recovery | 20s | |
| jump lunges | 40s | |
| recovery | 20s | |
| high knees (pull up as quickly as you can and as high as you can) | 40s | |
| recovery | 20s | |
| hollow rocks | 40s | |
| recovery | 60s |