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