1. Warm up

2. Workout segment (30 min version) includes following intervals:

- Thud curls (core, hams) & Lift back (core, glutes, hams)

- Three step & Welcome (core, inner thighs, shoulders, biceps) & Rowing (upper back, biceps)

- Angled squat (quads, outer thighs) & Diagonal push (pecs, shoulders)

- Leg adduction (core, inner thighs) & Jean claude (shoulders, biceps, core)

- Leg abduction (outer thighs, core) & Cross country skier (core, shoulders, upper back)

- Squat wide (quads, glutes, hams) & Butterfly (upper back, shoulders)

- Alternate hip extension (core, glutes, hams) & Chest squeeze (pecs, shoulders)

- Triple threat (quads, glutes, hams, outer thighs) & Upright row (traps, biceps, shoulders)

3. Cool down