| Exercise | Sets | Reps | Rest |
| Warm up | |||
| Mod. sprawl & stand+ Butt kickers+ Butterfly stretch | 2 | 20″ea | |
| Iso. Hip bridge w/ crossover reach+ Carioca + Seated hami stretch | 2 | 20″ea | |
| “L” stretch + shuffle + Band lat. Stretch | 2 | 20″ea | |
| Downward dog push-ups+ Pogo hops+ Cat/cow | 2 | 20″ea | |
| Abs | |||
| Lying ab brace | 3 | 25″ | |
| High pledge plank | 3 | 10ea | |
| Ab snails | 3 | 10 | 1′ |
| Ladder (get as far as you can in 20 minutes) | |||
| A1- High knees | 20/18/16/14ea… | ||
| A2- Box jumps | 5 | ||
| A3- TRX row | 20/18/16/14… | ||
| A4- Full KB raise | 5 | ||
| A5- Band SL hip extension | 20/18/16/14ea… | ||
| A6- Calorie Row | 5 calories | ||
| Timed Reps | |||
| B1- KB goblet clean | 3 | 20″ | 10″ |
| B2- Jumping jacks | 3 | 20″ | 10″ |
| B3- MB Reverse OH throw | 3 | 20″ | 10″ |
| B4- Sled push | 3 | 20″ | 10″ |
| B5- Bottom push-up hold | 3 | 20″ | 45″ |