FULL WORKOUT

LOVE NOTES

Welcome to Get RIPPED! 1000 #2!

This total body workout features cardio intervals and compound exercises to maximize calorie burn and is designed to be accessible to every fitness level.

Each track is just over 6 minutes in length, and both the cardio and weight segments progress in intensity to keep class members working in multiple heart rate zones. This means effective, efficient and fast results.

Why it’s Unique:

The cardio intervals and weight segments are combined into one music track. With the weight segments introduced in the back half of the track, there is limited time to coach and set-up leg patterns.

As always, encourage your participants to choose the level that suits them at any time during the class.

Download Music Tracks
Download the Manual

TRACKS

# 1
Cardio Warm Up
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:16 March 16 64x Light
0:32 Basic Right 16 16x Light
0:48 Basic Left 16 16x Light
1:04 Tap Up Tap Down 8 8x Light
1:20 A-Step 8 8x Light
1:36 A-Step with Lateral Raise 8 8x Light
1:52 Taps 4 4x Light
2:08 Taps Add Arms 4 4x Light
2:24 Taps Travel Left 4 4x Light
2:40 Taps 4 4x Light
2:56 Tap Up Tap Down 8 8x Light
3:12 A-Step 8 8x Light
3:28 A-Step with Bicep Curl 8 8x Light
3:44 March 8 32x Light
4:00 March Add Arms 8 32x Light
# 2
Weight Warm Up
Main muscles worked: Biceps, Deltoids, Glutes, Hamstrings, Hip Flexors, Quads, Trapezius (Middle), Trapezius (Upper), Triceps
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:16 Squat 4 / 4 2x Light
0:32 Squat 2 / 2 4x Light
0:48 Squat 1 / 1 8x Light
1:04 Deadlifts 4 / 4 2x Light
1:20 Deadlifts 2 / 2 4x Light
1:36 Single Row Combo 1 / 1 4x Light
1:52 Bicep Curls 4 / 4 2x Light
2:08 Bicep Curls 2 / 2 4x Light
2:24 Bicep Curls 1 / 1 8x Light
2:40 Lateral Raise 4 / 4 2x Light
2:56 Lateral Raise 2 / 2 4x Light
3:12 Lateral Raise 1 / 1 8x Light
3:28 Upright Row 2 / 2 4x Light
3:44 Shoulder Press / Lateral Raise 2 / 2 4x Light
4:00 Shoulder Press / Lateral Raise 1 / 1 8x Light
# 3
Tap Up Tap Down | Moving Side Squat & Double Pulse Squat
Main muscles worked: Glutes, Hamstrings, Hip Flexors, Quads

The moving side squat with double pulse squat in this track is an advanced exercise, but can be easily modified for beginners. Coach a reduction in the range of motion on the squat or remove the pulse altogether. Another option is to recommend body weight only for this exercise.

Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 Tap Up Tap Down (IL) 16 16x Light
0:54 Knee Hop 16 16x Medium
1:21 Touch Down 16 16x Heavy
Recovery 1:48 Tap Up Tap Down 16 16x Light
2:15 Transition: Grab weights
1 2:42 Double Squat Pulse 1 / 1 8x Light
1 3:09 Double Squat Pulse Hold for 3 4x Light
1 3:36 Double Squat Pulse Hold for 7 2x Light
Recovery 4:03 Moving Side Squat 1 / 1 8x Light
2 4:30 Double Squat Pulse 1 / 1 8x Light
2 4:57 Double Squat Pulse Hold for 3 4x Light
2 5:24 Double Squat Pulse Hold for 2 2x Light
Recovery 5:51 Moving Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 4
Tap Up Tap Down | Moving Side Squat with Bicep Curl
Main muscles worked: Glutes, Hamstrings, Hip Flexors, Quads
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 Tap Up Tap Down (IR) 16 16x Light
0:54 Knee Up 16 16x Medium
1:21 Touch Down 16 16x Heavy
Recovery 1:48 Tap Up Tap Down 16 16x Light
2:15 Transition: Grab weights
1 2:42 Moving Side Squat & Bicep Curl 1 / 1 8x Light
1 3:09 Moving Side Squat & Bicep Curl Hold for 3 4x Light
1 3:36 Moving Side Squat & Bicep Curl Hold for 7 2x Light
Recovery 4:03 Moving Side Squat 1 / 1 8x Light
2 4:30 Moving Side Squat & Bicep Curl 1 / 1 8x Light
2 4:57 Moving Side Squat & Bicep Curl Hold for 3 4x Light
2 5:24 Moving Side Squat & Bicep Curl Hold for 7 2x Light
Recovery 5:51 Moving Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 5
A-Step Left | Moving Side Squat with Row
Main muscles worked: Glutes, Hamstrings, Hip Flexors, Quads

Sustaining the trunk position during rows may provide a challenge, particularly for those individuals with low back issues. You may substitute the row with an elevator row. This modification will take some load off of the low back. Another great option here it to skip the middle repetition and have participants only perform the rows of the end of the step and not during the transitional moving side squat. Lastly, cue proper form and remind your class to keep abdominals engaged throughout this exercise to protect and support the spine.

Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 A-Step (Hands on Hips) 16 16x Light
0:54 A-Step, Hop & Reach 16 16x Medium
1:21 A-Step, Circle Arms & Touch Down 16 16x Heavy
Recovery 1:48 A-Step 16 16x Light
2:15 Transition: Grab weights
1 2:42 Moving Side Squat with Row 1 / 1 8x Light
1 3:09 Moving Side Squat with Row Hold for 3 4x Light
1 3:36 Moving Side Squat with Row Hold for 7 2x Light
Recovery 4:03 Moving Side Squat 1 / 1 8x Light
2 4:30 Moving Side Squat with Row 1 / 1 8x Light
2 4:57 Moving Side Squat with Row Hold for 3 4x Light
2 5:24 Moving Side Squat with Row Hold for 7 2x Light
Recovery 5:51 Moving Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 6
A-Step Right | Moving Side Squat with Pec Squeeze & Shoulder Press
Main muscles worked: Glutes, Hamstrings, Hip Flexors, Quads

The moving side squat with pec squeeze shoulder press is key to moving participants through this exercise successfully. Light weight or body weight is often enough to challenge the shoulders and chest. Be cognizant of your clients’ form as they perform this exercise and offer recommendations frequently.

Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 A-Step (Hands on Hips) 16 16x Light
0:54 A-Step, Hop & Reach 16 16x Medium
1:21 A-Step, Circle Arms & Touch Down 16 16x Heavy
Recovery 1:48 A-Step 16 16x Light
2:15 Transition: Grab weights
1 2:42 Moving Side Squat with Pec Squeeze & Shoulder Press 1 / 1 8x Light
1 3:09 Moving Side Squat with Pec Squeeze & Shoulder Press Hold for 3 4x Light
1 3:36 Moving Side Squat with Pec Squeeze & Shoulder Press Hold for 7 2x Light
Recovery 4:03 Moving Side Squat 1 / 1 8x Light
2 4:30 Moving Side Squat with Pec Squeeze & Shoulder Press 1 / 1 8x Light
2 4:57 Moving Side Squat with Pec Squeeze & Shoulder Press Hold for 3 4x Light
2 5:24 Moving Side Squat with Pec Squeeze & Shoulder Press Hold for 7 2x Light
Recovery 5:51 Moving Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 7
Basic Right | Lunge Back Side Squat Combination & Tricep Kickbacks
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 Basic Right (Hands on Hips) 16 16x Light
0:54 Basic Right, Jog & Punch Up 16 16x Medium
1:21 Speed Step 16 32x Heavy
Recovery 1:48 Basic Left 16 16x Light
2:15 Transition: Grab weights
1 2:42 Lunge Back Side Squat with Triceps Kickback 1 / 1 8x Light
1 3:09 Lunge Back Side Squat with Triceps Kickback Hold for 3 4x Light
1 3:36 Lunge Back Side Squat with Triceps Kickback Hold for 7 2x Light
Recovery 4:03 Lunge Back Side Squat 1 / 1 8x Light
2 4:30 Lunge Back Side Squat with Triceps Kickback 1 / 1 8x Light
2 4:57 Lunge Back Side Squat with Triceps Kickback Hold for 3 4x Light
2 5:24 Lunge Back Side Squat with Triceps Kickback Hold for 7 2x Light
Recovery 5:51 Lunge Back Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 8
Basic Left | Lunge Back Side Squat Combination with Hammer Curls
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 Basic Left (Hands on Hips) 16 16x Light
0:54 Basic Left, Jog & Punch Up 16 16x Medium
1:21 Speed Step 16 32x Heavy
Recovery 1:48 Basic Left 16 16x Light
2:15 Transition: Grab weights
1 2:42 Lunge Back Side Squat with Hammer Curls 1 / 1 8x Light
1 3:09 Lunge Back Side Squat with Hammer Curls Hold for 3 4x Light
1 3:36 Lunge Back Side Squat with Hammer Curls Hold for 7 2x Light
Recovery 4:03 Lunge Back Side Squat 1 / 1 8x Light
2 4:30 Lunge Back Side Squat with Hammer Curls 1 / 1 8x Light
2 4:57 Lunge Back Side Squat with Hammer Curls Hold for 3 4x Light
2 5:24 Lunge Back Side Squat with Hammer Curls Hold for 7 2x Light
Recovery 5:51 Lunge Back Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 9
Taps | Lunge Back Side Squat Combination & Lateral Raise
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 Taps 16 32x Light
0:54 Taps with a Hop & Reach 16 32x Medium
1:21 Taps Double Time 16 64x Heavy
Recovery 1:48 Taps 16 32x Light
2:15 Transition: Grab weights
1 2:42 Lunge Back Side Squat with Lateral Raise 1 / 1 8x Light
1 3:09 Lunge Back Side Squat with Lateral Raise Hold for 3 4x Light
1 3:36 Lunge Back Side Squat with Lateral Raise Hold for 7 2x Light
Recovery 4:03 Lunge Back Side Squat 1 / 1 8x Light
2 4:30 Lunge Back Side Squat with Lateral Raise 1 / 1 8x Light
2 4:57 Lunge Back Side Squat with Lateral Raise Hold for 3 4x Light
2 5:24 Lunge Back Side Squat with Lateral Raise Hold for 7 2x Light
Recovery 5:51 Lunge Back Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 10
Abs and Core
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
1 0:17 Basic Crunch 1 / 1 16x Light
1 0:34 Crunch with 3 Pulses Pulse for 3 4x Light
1 0:51 Crunch with 7 Pulses Pulse for 7 2x Light
1 1:08 Side Crunch Right 1 / 1 8x Light
1 1:25 Side Crunch Left 1 / 1 8x Light
Recovery 1:42 Stretch with Overhead Reach Hold for 8 Light
2 1:59 Basic Crunch 1 / 1 16x Light
2 2:16 Crunch with 3 Pulses Pulse for 3 4x Light
2 2:33 Crunch with 7 Pulses Pulse for 7 2x Light
2 2:50 Side Crunch Right 1 / 1 8x Light
2 3:07 Side Crunch Left 1 / 1 8x Light
Recovery 3:24 Stretch with Overhead Reach Hold for 4 Light
3:41 Transition: Flip over and set up for Plank
1 3:58 Plank 16 Light
Recovery 4:15 Child’s Pose 8 Light
2 4:32 Plank 16 Light
Recovery 4:49 Child’s Pose 8 Light
# 11
Sample Cool Down | Stretch
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:15 Child’s Pose 16 Light
0:30 Lat Stretch 8 Light
0:45 Lat Stretch 8 Light
1:00 Hip Flexor Stretch Right 8 Light
1:15 Hip Flexor Stretch with Reach 8 Light
1:30 Hip Flexor Stretch Left 8 Light
1:45 Hip Flexor Stretch with Reach 8 Light
2:00 Down Dog 16 Light
2:15 Forward Bend 8 Light
2:30 Roll Up 8 Light
2:45 Quad Stretch Right 8 Light
3:00 Quad Stretch Left 8 Light
3:15 Triceps Stretch Right 8 Light
3:30 Triceps Stretch Left 8 Light
3:45 Forearm/Bicep Stretch Right 8 Light
4:00 Forearm/Bicep Stretch Left 8 Light
4:15 Neck/Shoulder/Arm Stretch Right 8 Light
4:30 Neck/Shoulder/Arm Stretch Left 8 Light
4:45 Chin to Chest (Levator) 8 Light
5:00 Release and Shake It Out 8 Light

 

# 1
Cardio Warm Up
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:16 March 16 64x Light
0:32 Basic Right 16 16x Light
0:48 Basic Left 16 16x Light
1:04 Tap Up Tap Down 8 8x Light
1:20 A-Step 8 8x Light
1:36 A-Step with Lateral Raise 8 8x Light
1:52 Taps 4 4x Light
2:08 Taps Add Arms 4 4x Light
2:24 Taps Travel Left 4 4x Light
2:40 Taps 4 4x Light
2:56 Tap Up Tap Down 8 8x Light
3:12 A-Step 8 8x Light
3:28 A-Step with Bicep Curl 8 8x Light
3:44 March 8 32x Light
4:00 March Add Arms 8 32x Light
# 2
Weight Warm Up
Main muscles worked: Biceps, Deltoids, Glutes, Hamstrings, Hip Flexors, Quads, Trapezius (Middle), Trapezius (Upper), Triceps
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:16 Squat 4 / 4 2x Light
0:32 Squat 2 / 2 4x Light
0:48 Squat 1 / 1 8x Light
1:04 Deadlifts 4 / 4 2x Light
1:20 Deadlifts 2 / 2 4x Light
1:36 Single Row Combo 1 / 1 4x Light
1:52 Bicep Curls 4 / 4 2x Light
2:08 Bicep Curls 2 / 2 4x Light
2:24 Bicep Curls 1 / 1 8x Light
2:40 Lateral Raise 4 / 4 2x Light
2:56 Lateral Raise 2 / 2 4x Light
3:12 Lateral Raise 1 / 1 8x Light
3:28 Upright Row 2 / 2 4x Light
3:44 Shoulder Press / Lateral Raise 2 / 2 4x Light
4:00 Shoulder Press / Lateral Raise 1 / 1 8x Light
# 3
Tap Up Tap Down | Moving Side Squat & Double Pulse Squat
Main muscles worked: Glutes, Hamstrings, Hip Flexors, Quads

The moving side squat with double pulse squat in this track is an advanced exercise, but can be easily modified for beginners. Coach a reduction in the range of motion on the squat or remove the pulse altogether. Another option is to recommend body weight only for this exercise.

Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 Tap Up Tap Down (IL) 16 16x Light
0:54 Knee Hop 16 16x Medium
1:21 Touch Down 16 16x Heavy
Recovery 1:48 Tap Up Tap Down 16 16x Light
2:15 Transition: Grab weights
1 2:42 Double Squat Pulse 1 / 1 8x Light
1 3:09 Double Squat Pulse Hold for 3 4x Light
1 3:36 Double Squat Pulse Hold for 7 2x Light
Recovery 4:03 Moving Side Squat 1 / 1 8x Light
2 4:30 Double Squat Pulse 1 / 1 8x Light
2 4:57 Double Squat Pulse Hold for 3 4x Light
2 5:24 Double Squat Pulse Hold for 2 2x Light
Recovery 5:51 Moving Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 4
Tap Up Tap Down | Moving Side Squat with Bicep Curl
Main muscles worked: Glutes, Hamstrings, Hip Flexors, Quads
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 Tap Up Tap Down (IR) 16 16x Light
0:54 Knee Up 16 16x Medium
1:21 Touch Down 16 16x Heavy
Recovery 1:48 Tap Up Tap Down 16 16x Light
2:15 Transition: Grab weights
1 2:42 Moving Side Squat & Bicep Curl 1 / 1 8x Light
1 3:09 Moving Side Squat & Bicep Curl Hold for 3 4x Light
1 3:36 Moving Side Squat & Bicep Curl Hold for 7 2x Light
Recovery 4:03 Moving Side Squat 1 / 1 8x Light
2 4:30 Moving Side Squat & Bicep Curl 1 / 1 8x Light
2 4:57 Moving Side Squat & Bicep Curl Hold for 3 4x Light
2 5:24 Moving Side Squat & Bicep Curl Hold for 7 2x Light
Recovery 5:51 Moving Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 5
A-Step Left | Moving Side Squat with Row
Main muscles worked: Glutes, Hamstrings, Hip Flexors, Quads

Sustaining the trunk position during rows may provide a challenge, particularly for those individuals with low back issues. You may substitute the row with an elevator row. This modification will take some load off of the low back. Another great option here it to skip the middle repetition and have participants only perform the rows of the end of the step and not during the transitional moving side squat. Lastly, cue proper form and remind your class to keep abdominals engaged throughout this exercise to protect and support the spine.

Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 A-Step (Hands on Hips) 16 16x Light
0:54 A-Step, Hop & Reach 16 16x Medium
1:21 A-Step, Circle Arms & Touch Down 16 16x Heavy
Recovery 1:48 A-Step 16 16x Light
2:15 Transition: Grab weights
1 2:42 Moving Side Squat with Row 1 / 1 8x Light
1 3:09 Moving Side Squat with Row Hold for 3 4x Light
1 3:36 Moving Side Squat with Row Hold for 7 2x Light
Recovery 4:03 Moving Side Squat 1 / 1 8x Light
2 4:30 Moving Side Squat with Row 1 / 1 8x Light
2 4:57 Moving Side Squat with Row Hold for 3 4x Light
2 5:24 Moving Side Squat with Row Hold for 7 2x Light
Recovery 5:51 Moving Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 6
A-Step Right | Moving Side Squat with Pec Squeeze & Shoulder Press
Main muscles worked: Glutes, Hamstrings, Hip Flexors, Quads

The moving side squat with pec squeeze shoulder press is key to moving participants through this exercise successfully. Light weight or body weight is often enough to challenge the shoulders and chest. Be cognizant of your clients’ form as they perform this exercise and offer recommendations frequently.

Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 A-Step (Hands on Hips) 16 16x Light
0:54 A-Step, Hop & Reach 16 16x Medium
1:21 A-Step, Circle Arms & Touch Down 16 16x Heavy
Recovery 1:48 A-Step 16 16x Light
2:15 Transition: Grab weights
1 2:42 Moving Side Squat with Pec Squeeze & Shoulder Press 1 / 1 8x Light
1 3:09 Moving Side Squat with Pec Squeeze & Shoulder Press Hold for 3 4x Light
1 3:36 Moving Side Squat with Pec Squeeze & Shoulder Press Hold for 7 2x Light
Recovery 4:03 Moving Side Squat 1 / 1 8x Light
2 4:30 Moving Side Squat with Pec Squeeze & Shoulder Press 1 / 1 8x Light
2 4:57 Moving Side Squat with Pec Squeeze & Shoulder Press Hold for 3 4x Light
2 5:24 Moving Side Squat with Pec Squeeze & Shoulder Press Hold for 7 2x Light
Recovery 5:51 Moving Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 7
Basic Right | Lunge Back Side Squat Combination & Tricep Kickbacks
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 Basic Right (Hands on Hips) 16 16x Light
0:54 Basic Right, Jog & Punch Up 16 16x Medium
1:21 Speed Step 16 32x Heavy
Recovery 1:48 Basic Left 16 16x Light
2:15 Transition: Grab weights
1 2:42 Lunge Back Side Squat with Triceps Kickback 1 / 1 8x Light
1 3:09 Lunge Back Side Squat with Triceps Kickback Hold for 3 4x Light
1 3:36 Lunge Back Side Squat with Triceps Kickback Hold for 7 2x Light
Recovery 4:03 Lunge Back Side Squat 1 / 1 8x Light
2 4:30 Lunge Back Side Squat with Triceps Kickback 1 / 1 8x Light
2 4:57 Lunge Back Side Squat with Triceps Kickback Hold for 3 4x Light
2 5:24 Lunge Back Side Squat with Triceps Kickback Hold for 7 2x Light
Recovery 5:51 Lunge Back Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 8
Basic Left | Lunge Back Side Squat Combination with Hammer Curls
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 Basic Left (Hands on Hips) 16 16x Light
0:54 Basic Left, Jog & Punch Up 16 16x Medium
1:21 Speed Step 16 32x Heavy
Recovery 1:48 Basic Left 16 16x Light
2:15 Transition: Grab weights
1 2:42 Lunge Back Side Squat with Hammer Curls 1 / 1 8x Light
1 3:09 Lunge Back Side Squat with Hammer Curls Hold for 3 4x Light
1 3:36 Lunge Back Side Squat with Hammer Curls Hold for 7 2x Light
Recovery 4:03 Lunge Back Side Squat 1 / 1 8x Light
2 4:30 Lunge Back Side Squat with Hammer Curls 1 / 1 8x Light
2 4:57 Lunge Back Side Squat with Hammer Curls Hold for 3 4x Light
2 5:24 Lunge Back Side Squat with Hammer Curls Hold for 7 2x Light
Recovery 5:51 Lunge Back Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 9
Taps | Lunge Back Side Squat Combination & Lateral Raise
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:27 Taps 16 32x Light
0:54 Taps with a Hop & Reach 16 32x Medium
1:21 Taps Double Time 16 64x Heavy
Recovery 1:48 Taps 16 32x Light
2:15 Transition: Grab weights
1 2:42 Lunge Back Side Squat with Lateral Raise 1 / 1 8x Light
1 3:09 Lunge Back Side Squat with Lateral Raise Hold for 3 4x Light
1 3:36 Lunge Back Side Squat with Lateral Raise Hold for 7 2x Light
Recovery 4:03 Lunge Back Side Squat 1 / 1 8x Light
2 4:30 Lunge Back Side Squat with Lateral Raise 1 / 1 8x Light
2 4:57 Lunge Back Side Squat with Lateral Raise Hold for 3 4x Light
2 5:24 Lunge Back Side Squat with Lateral Raise Hold for 7 2x Light
Recovery 5:51 Lunge Back Side Squat 1 / 1 8x Light
6:18 Transition: Replace weights and move to back of step
# 10
Abs and Core
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
1 0:17 Basic Crunch 1 / 1 16x Light
1 0:34 Crunch with 3 Pulses Pulse for 3 4x Light
1 0:51 Crunch with 7 Pulses Pulse for 7 2x Light
1 1:08 Side Crunch Right 1 / 1 8x Light
1 1:25 Side Crunch Left 1 / 1 8x Light
Recovery 1:42 Stretch with Overhead Reach Hold for 8 Light
2 1:59 Basic Crunch 1 / 1 16x Light
2 2:16 Crunch with 3 Pulses Pulse for 3 4x Light
2 2:33 Crunch with 7 Pulses Pulse for 7 2x Light
2 2:50 Side Crunch Right 1 / 1 8x Light
2 3:07 Side Crunch Left 1 / 1 8x Light
Recovery 3:24 Stretch with Overhead Reach Hold for 4 Light
3:41 Transition: Flip over and set up for Plank
1 3:58 Plank 16 Light
Recovery 4:15 Child’s Pose 8 Light
2 4:32 Plank 16 Light
Recovery 4:49 Child’s Pose 8 Light
# 11
Sample Cool Down | Stretch
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:15 Child’s Pose 16 Light
0:30 Lat Stretch 8 Light
0:45 Lat Stretch 8 Light
1:00 Hip Flexor Stretch Right 8 Light
1:15 Hip Flexor Stretch with Reach 8 Light
1:30 Hip Flexor Stretch Left 8 Light
1:45 Hip Flexor Stretch with Reach 8 Light
2:00 Down Dog 16 Light
2:15 Forward Bend 8 Light
2:30 Roll Up 8 Light
2:45 Quad Stretch Right 8 Light
3:00 Quad Stretch Left 8 Light
3:15 Triceps Stretch Right 8 Light
3:30 Triceps Stretch Left 8 Light
3:45 Forearm/Bicep Stretch Right 8 Light
4:00 Forearm/Bicep Stretch Left 8 Light
4:15 Neck/Shoulder/Arm Stretch Right 8 Light
4:30 Neck/Shoulder/Arm Stretch Left 8 Light
4:45 Chin to Chest (Levator) 8 Light
5:00 Release and Shake It Out 8 Light