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