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02:06Episode 1Series 1. Z) Core 9 (repeat video)
Episode 1
Core: X2
Plank + hip dips
Alternating sit ups
Figure 8
Half crunches -
04:10Episode 2Series 1. Z) workout 9 (repeat video)
Episode 2
Workout 9
Jumping jacks
Knee drive + oblique twist R
Knee drive + oblique twist L
Burpees + DB high pull
Push ups
Crab kicks
Side lunge R
Side lunge L
X3
Core: X2
Plank + hip dips
Alternating sit ups
Figure 8
Half crunches -
01:34Episode 3Series 1. Y) How To 9
Episode 3
Workout 9
Jumping jacks
Knee drive + oblique twist R
Knee drive + oblique twist L
Burpees + DB high pull
Push ups
Crab kicks
Side lunge R
Side lunge L
X3
Core: X2
Plank + hip dips
Alternating sit ups
Figure 8
Half crunches -
04:11Episode 4Series 1. X) core portion 8
Episode 4
Core: X2
DB punches
DB sit ups
DB Russian twists
DB windmill leg lifts -
04:06Episode 5Series 1. W) Workout 8 (repeat video)
Episode 5
Workout 8
Burpees
DB Chest press
Skull crushers
Mountain climbers
Lateral raise + center touch
Biceps curl
DB jump overs
Push press
X3
Core: X2
DB punches
DB sit ups
DB Russian twists
DB windmill leg lifts -
02:08Episode 6Series 1. R) core 6 (Repeat Video)
Episode 6
Core: X2
Heel touches
V-ups
Reverse crunch
In & out -
01:22Episode 7Series 1. S) how to 7
Episode 7
Jumping squats
Lateral leg fire hydrant R
Lateral leg fire hydrant L
Scissor jumps
DB press + reverse lunge R
DB press+ reverse lunge L
DB Deadlift
Touchdown jumps
X3
Core: X2
Heel touches
X crunch R
X crunch L
Scissor kicks -
04:07Episode 8Series 1. Q) workout 6 (repeat video)
Episode 8
High knees
Box Dips
Lateral raises
Scissor jumps
Air squats
DB deadlifts
Calf raises with DB
DB jump overs
X3 -
04:09Episode 9Series 1. U) core 7
Episode 9
Core: X2
DB punches
DB sit ups
DB Russian twists
DB windmill leg lifts -
04:08Episode 10Series 1. T) workout 7 (Repeat Video)
Episode 10
Jumping squats
Lateral leg fire hydrant R
Lateral leg fire hydrant L
Scissor jumps
DB press + reverse lunge R
DB press+ reverse lunge L
DB Deadlift
Touchdown jumps
X3 -
02:18Episode 11Series 1. V) how to 8
Episode 11
Workout 8
Burpees
DB Chest press
Skull crushers
Mountain climbers
Lateral raise + center touch
Biceps curl
DB jump overs
Push press
X3
Core: X2
DB punches
DB sit ups
DB Russian twists
DB windmill leg lifts -
04:06Episode 12Series 1. L) core portion 4
Episode 12
Core:
Circles R
Circles L
Stiff Leg reach R
Stiff Leg reach L
X2 -
04:08Episode 13Series 1. O) Core portion 5
Episode 13
Core: X2
Oblique crunch R
Oblique crunch L
Hollow hold
Superman flex -
04:05Episode 14Series 1. N) Workout 5 (repeat video)
Episode 14
8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements
Toe Taps
DB plant T twist R
DB plank T twist L
Walking pushup
... -
01:56Episode 15Series 1. P) how to 6
Episode 15
8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements
Workout 6
High knees
Box Dips
Lateral raises
Scissor jumps
A... -
01:43Episode 16Series 1. M) How to 5
Episode 16
8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements
Toe Taps
Core: X2
Oblique crunch R
Oblique crunch L
Hollow ho... -
04:06Episode 17series 1. K) workout 4 (repeat video)
Episode 17
8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
Box shuffles + side squat
Box knee drive +DB twist R
Box knee ... -
03:42Episode 18series 1. G) how to 3
Episode 18
8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
High knees
DB âTâ Touches
Plank Windmill hops
DB triceps exte... -
03:26Episode 19series 1. H) workout 3 (repeat video)
Episode 19
8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
High knees
DB âTâ Touches
Plank Windmill hops
DB triceps exte... -
04:09Episode 20Series 1. E) workout 2 (repeat video)
Episode 20
8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
Box jump on-overs
DB Plank + Alternating forward raises
DB Pla... -
01:30Episode 21series 1. J) How to 4
Episode 21
8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
Box shuffles + side squat
Box knee drive +DB twist R
Box knee ... -
03:55Episode 22series 1. I) core portion 3
Episode 22
Russian Twists
In & outs
Reverse crunch
Flutter kicks
x2 -
03:56Episode 23series 1. F) core portion 2
Episode 23
DB side pull R
DB side pull L
DB leg lifts
Windmill leg lifts over DB
X2 -
03:49Episode 24Series 1. A) How to 1
Episode 24
8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements
Touch down jumps
DB single leg deadlifts R
DB single leg deadli...