***این مجموعه شامل 12 مجموعه فیلمها به ترتیب زیر می باشد.

Workout times (includes Z’s demo of each exercise):
Dynamic warmup 7:48
Dynamic cooldown 7:09
Abs approx. 10 mins (actual workout 8:32)

1--13:40 min (actual workout 9:52 min)
2--21:03 min (actual workout 15:24 min)
3--14:13 min (actual workout 10:00 min)
4--17:38 min (actual workout approx 13 min)

Warm-Up (no music and no clock)

10 Walkouts to Push-Ups
10 Air Squats
10 Reverse Lunges (alternating 5 each side)
10 Side Lunges (alternating 5 each side)
10 RDL Stretches
10 Side-Twists on Ground (5 each side)
Abs:
2 rounds
Ab splitters (touch toes, reach between legs, tuck to ankles – in “v-sit”) 5 complete cycles
20 Elevated Plank with front and side knee tucks (on chair)
20 Competition Sit ups
20 Side Plank toe touch (lift top leg to arm)



Workout #1
10 Burpees
10 Jump Tucks
10 Burpees
20 Jump Lunges
10 Burpees
30 Kick Ups
10 Burpees
40 Jack Kicks
10 Burpees

Workout #2:
Time Challenge

10 Prisoners Get-Ups
20 Sumo Squat Jumps
30 Side Lunge Jumps
40 Skaters
50 Pendulums
60 High-Knee Jumps to Plank
70 Plyo Jumps
Workout #3:
10 Minutes (as many rounds as possible) A.M.R.A.P.
10 Lateral Jump Burpees
10 Mule Kicks
20 Crab Toe Touches
10 Ab Slitters
Workout #4
5 Round TABATA Training (20 seconds of work; 10 seconds rest)
180 degree Burpees
Jump Lunges
Push Ups
Sit Ups
Sumo Squat Jumps

Workout time (demos + workout):
5--14:14 min (actual workout 10:33 min)
6--13:56 min (actual workout 10:00 min)
7--15:02 min (actual workout 10:00 min)
8--19:10 min (actual workout 15:10 min)

Workout #5:
4 Rounds
10 Broad Jump Burpees
20 High Knee Chair Toe Touches
10 Tricep Chair Dips
Workout #6:
10 minute interval training—40 seconds no rest
Lows Jacks
Flying Jump Lunges
Side Burpees
Superheroes
Workout #7
10 minute interval training
Sumo Jump Squat to Normal Jump Squat
Side Hops
Burpee, Roll Over & Knee Hug
Mountain Climbers
Plank—down and up on elbows
Workout #8
3 Rounds
3 Point Burpee with High Raked Push Up
20 Jump Lunges
20 Jump Squats
20 Reptiles (aka spider planks)
20 Side Jump Lunges
20 Dragon Lunges

Workout times:
9--17:04 min (actual workout 11:55 min)
10--16:54 min (actual workout 11:46 min)
11--18:21 min (actual workout 13:38 min)
12--17:25 min (actual workout 13:29 min)

Workout #9:
2 Rounds
20 Jump Squat & Leg Lifts
20 Knee Hugs
20 Jump Lunge Kick Ups
20 Diagonal Plank Jumps
20 Surfers

Workout #10:
2 Rounds
10 Competition 180 Burpees
20 Low Jacks
20 Bicycles
20 Forward-Backward Jump Lunges
20 Side to Side Plank Jumps
3 Jump Lunges & 1 Jump Squat

Workout #11 (super intense):
3 Rounds
10 High Knees & 2 Commando Push-ups (5 sets)
10 Half Burpees (2 sets)
10 Side Lunges Knee Ups
Side Lunge Jump
20 Pike Hops (side to side)

Workout #12:
2 Rounds
10 Side Hops & 1 Competition Burpee
20 Mountain Climbers & Kick Ups
10 Pike Jump, Jump Up, & Side Leg Lifts