| Exercise | Sets | Reps | Rest |
| Burpees | 1 | 4 | |
| Foam roll (clients’ choice) | 5 minutes | ||
| Warm-up | |||
| Jump rope (count reps) | 3 | 20″ | |
| BW Dead bug | 3 | 20″ | |
| Calf raise | 3 | 20″ | |
| Hot feet | 3 | 20″ | |
| Spiderman Climb | 3 | 20″ | |
| Iso. Hip bridge w/ cross-over reach | 3 | 20″ | |
| PVC pass-through | 3 | 20″ | |
| Wall sit | 3 | 20″ | – |
| Hurricane | |||
| A1- Run | 3 | 1/2 building lap | |
| A2- DB hip thruster | 3 | 15 | |
| A3- Burpee | 3 | 5 | |
| A4- Band biceps curl | 3 | 15 | – |
| B1- Run | 3 | 1/2 building lap | |
| B2- BW SL squat | 3 | 10ea | |
| B3- Burpee | 3 | 5 | |
| B4- Seated band lat. Pulldown | 3 | 15 | – |
| C1- Run | 3 | 1/2 building lap | |
| C2- Squat to MB | 3 | 15 | |
| C3- Burpee | 3 | 5 | |
| C4- SA band chest press | 3 | 15ea | – |
| Abs | |||
| D1- Plank | 3 | 20″ | 10″ |
| D2- Side plank (left) | 3 | 20″ | 10″ |
| D3- Lying flutter kicks | 3 | 20″ | 10″ |
| D4- Side plank (right) | 3 | 20″ | 10″ |
| TABATA (if needed) | |||
| E1- Push-ups | 4 | 20″ | 10″ |
| E2- Shuffle with hop-up (turf width; 1 hop up at each end) | 4 | 20″ | 10″ |