00:00
Start
00:21
Torso Warmup
00:46
Shoulder Warmup
01:06
Arm and Lower Back Warmup
01:26
Light Squats
01:56
Leg Warmup
02:24
Lower Body Warmup
02:56
Light Jog
03:20
Back Lunges
03:50
Set 1: Squats
04:19
Set 1: Seal Jacks
04:48
Set 2: Squats
05:17
Set 2: Seal Jacks
05:49
Set 3: Squats
06:18
Set 3: Seal Jacks
06:49
Set 4: Squats
07:19
Set 4: Seal Jacks
08:38
Set 1: Slow Knee Pushups
09:09
Set 1: High Knee Skips
09:39
Set 2: Slow Knee Pushups
10:09
Set 2: High Knee Marches
10:39
Set 3: Standard Push-ups
11:08
Set 3: High Knee Skips
11:40
Set 4: Slow Knee Pushups
12:09
Set 4: High Knee Marches
13:27
Set 1: Butterfly Sit-ups
14:00
Set 1: Side Shuffles
14:32
Set 2: Butterfly Sit-ups
14:58
Set 2: Side Shuffles
15:26
Set 3: Butterfly Sit-ups
15:57
Set 3: Side Shuffles
16:26
Set 4: Butterfly Sit-ups
16:57
Set 4: Side Shuffles
18:17
Set 1: Plank Rows
18:47
Set 1: Jogs
19:17
Set 2: Plank Rows
19:47
Set 2: Long Jumps
20:28
Set 3: Plank Rows
20:48
Set 3: Long Jumps
21:19
Set 4: Plank Rows
21:47
Set 4: Long Jumps and Jogs
22:14
Torso Stretches
22:25
Shoulder Stretches
22:35
Arm and Back Stretches
22:56
Wrist Stretches
23:05
Torso and Neck Stretches
