1. Warm up

2. Workout segment (60 day version) workout includes following intervals:

- Three step & kick (core, quads, inner thighs) & Ski jumper (upper back, shoulders, triceps)

- Three step & curtsy (core, quads, inner thighs, glutes, hams) & Upright row (shoulders, traps, biceps)

- Three step side flexion (core, quads, inner thighs, shoulders) & Screwdriver (core, shoulders)

- Happy time (core) & Knee back    (core, hams, glutes)

- Good morning (lower back, glutes, hams) & Waiter (core, glutes, shoulders)

3. Cool down