| Module 1 | Full Playlist |
| Unit 1 | Full Playlist |
| Module 2 | Introduction |
| Unit 1 | Introduction |
| Module 3 | Instruction |
| Unit 1 | Forward & Back - Jump & Jab |
| Unit 2 | Rocking Chair To Granby |
| Unit 3 | Rocking Chair To Low Sit |
| Unit 4 | 4 Count Alternating Skip With Forehand Strike |
| Unit 5 | Shrimp Variations |
| Unit 6 | Shrimp Ab Work |
| Unit 7 | Knee - Step Back With Forehand Strike |
| Unit 8 | Kick - Step Back With Double Strike |
| Unit 9 | Rocking Chair To Z Sit Stretches |
| Module 4 | Circuit Training |
| Unit 1 | 8 x 3 Minute Circuit |