| Exercise | Sets | Reps | Rest |
| Warm up | |||
| 2L Jog+ 5ea Spiderman climb + 8ea Clam shells | 2 | ||
| 2L Jog+ 5ea Ankle walk + 10 Calf raises | 2 | ||
| 2L Jog+ 5ea 1/2 kneeling thoracic rotation + 20″ SL plank | 2 | ||
| 2L Jog+ 5 PVC pass-through + 8 Downward dog push-ups | 2 | ||
| Glute bridge challenge | |||
| 3min. ON/ 2min. OFF | |||
| A1- Band chest flies | 3 | 15 | |
| A2- Wide step mtn. climbers | 3 | 10ea | |
| A3- Goblet SL squat | 3 | 8ea | |
| A4- Shuffle | 3 | until 3′ mark | 2′ |
| 2min. ON/ 1 min. OFF | |||
| B1- Dbl. knee tuck jumps | 3 | 20″ | |
| B2- Hot feet | 3 | 20″ | |
| B3- Jumping jacks | 3 | 20″ | |
| *Repeat this sequence for 2 minutes. Then rest 60″ | |||
| *Clock does not stop. | |||
| Abs | |||
| Penguins | 3 | 15ea | |
| T plank | 3 | 10ea | 30″ |