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07:34Episode 17.5 Minute LADDER Rollouts
Episode 1
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07:31Episode 27.5 Minute LADDER Hanging Ab Curls
Episode 2
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04:55Episode 3SPEED SETS Bodyrocks
Episode 3
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05:22Episode 4SPEED SETS Jack Knives
Episode 4
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06:47Episode 5INTERVAL SETS Rollouts
Episode 5
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06:37Episode 6INTERVAL SETS Hanging Ab Curl
Episode 6
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07:44Episode 7SUPERSETS Mountain Climber with V-ups
Episode 7
Mountain Climber (around): abs, serratus, obliques, shoulders, triceps, forearms, lats, quads, shin muscles
Side V-ups: abs, obliques, serratus, hip flexors, shin muscles, neck, rear delts, triceps, forearms
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SUPERSETS Scorpion Kick with Windshiled Wipers
Episode 8
Workout starts at 1:30
Scorpion Kicks: abs, obliques, serratus, hip flexors, gluten, quads, hamstrings, shoulders, triceps
Windshield Wipers: abs, hip flexors, obliques, rear delts, mid to lower traps
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41:35Episode 9Core Workout 1
Episode 9
Warm Up
Bodyrock SPEED SETS
Rollout INTERVAL SETS
Scorpion Kick with Windshield Wiper SUPERSETS
7.5 Minute Hanging Ab Curl LADDERCool Down
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38:58Episode 10Core Workout 2
Episode 10
Warm Up
Jack Knives SPEED SETS
7.5 Minute Rollout LADDER
Mountain Climber with Side V-Up SUPERSETS
Hanging Ab Curl INTERVAL SETSCool Down
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21:54Episode 11Swimming Circuit 3
Episode 11
Warm Up: Low Knee March
3 rounds with 3 exercises. 60s on/10s off.
Roll Outs
Cross Body Draw
Streamline TwistCool Down: Hip Rolls
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18:54Episode 122.0 Back Lying Exercises (1D8R)
Episode 12
Double Stack with 8 Reps
Short Kneeling Warm UpDead Bugs
Up & Overs
Glute Hip Ups
Windshield Wipers -
11:27Episode 132.0 Side Lying Exercises (1D8R)
Episode 13
Double Stack with 8 Reps
Short Kneeling Warm UpWorkout starts at 02:00
Side Crunch
Leg Lift
Hip Drop
Moon Walk
