- Sumo Wideouts – 3 sets 1 Minute/30 Sec rest
- Seal Jacks – 3 Sets – 1 Minute with 30 Sec rest
- Reverse Lunges – 12
- Traditional Pushups – 3 Sets/10
- Sprinter Situps – 3 sets/26
- Front Snap Kicks – 20 each leg
- Phantom Jump Rope – 3 Sets – 1 Minute / 30 Sec rest
- Sumo Burpees – 1 Min / 30 Sec rest
- Prison Squats – 3 Sets of 12
- Mountain Climbers – 3 sets of 12
- Plank – Hold for 1 min
- Plank Twist – 3 Sets/12
