1. Warm up
2. Workout segment (60 day version) workout includes following intervals:
- Three step (core, inner thighs, quads)
- Three step & tap (core, quads, inner thighs) & Shoulder press (core, shoulders)
- Squat narrow (quads, glutes, hams) & Rowing(upper back, biceps)
- Squat wide (quads, glutes, hams) & Butterfly (upper back, shoulders)
- Squat sway (quads, glutes, hams, inner thighs) & Bottle opener (core, upper back, biceps)
3. Cool down