
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