1. Warm up

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

- Freestyler walk (core, quads, hip flexors) & Step knee high and hold (core, quads, hip flexors, inner thighs)

- Freestyler walk (core, quads, hip flexors) & Side step knee up (core, quads, hip flexors, inner thighs)

- Freestyler walk (core, quads, hip flexors) & Side step lift back (core, glutes, quads, inner thighs)

- Freestyler walk (core, quads, hip flexors) & Side step to curtsy (core, quads, glutes, inner thighs)

- Freestyler walk (core, quads, hip flexors) & Side step front & back (core, inner thighs, glutes)

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

- Three step & serving tray (core, inner thighs, shoulders) & Boxer (core, quads, glutes)

- Three step pickaboo (core, inner thighs, shoulders) & Half moon (core, shoulders)

- Thud curls (core, hams) & Criss Cross (pecs, shoulders)

- Sirtaki (core, inner thighs, hams) & Reach for the top (core, shoulders, triceps)

- Freestyler walk (core, quads, hip flexors) &Multi axis slow walk (core, quads, hip flexors, shoulders)

- Freestyler walk (core, quads, hip flexors) &Side step to 5th repeater (core, glutes, inner thighs)

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

- Sirtaki (core, inner thighs, hams) &Crank the mover (upper back, biceps)

- Thud curls (core, hams) & Reach for the stars (core, shoulders)

3. Cool down