Iron Mikes (starts at 00:56)

Star Jumper (starts 00:39)

Moderate. 9-minute Workout.
No Equipment. Full Body.

Complex 3 tutorials (starts at 01:20)
A. Dive Bombers
B. Streamline RDL
C. Back Lunge

Moderate. 9-minute Workout.
No Equipment.

Workout starts 02:49

Warm Up: High Knee March
Glute Hip Ups
V-Ups
Speed Squats
Cool Down: Pigeon Stretch

Cossack Squat: quads, glutes, adductors, hamstrings, lower back

Hip Circles: upper glutes

Side Lunge: glutes, quads, hamstrings, calves, spinal erectors, shoulders, hip abductors and adductors, calves, shin muscles

Glute Hip Up: glutes, hamstrings, hip flexors, shin muscles, abs, lower back