The session starts with a 10-minute warm-up. First, Shaun T puts us through two rounds of the following, the second done at a faster pace than the first:
- Jogging in Place
- Arms-Up Jumping Jacks
- Side-to-Side Jump Ropes
- Arms-Out High Knees
- Switch Kicks
- Hit the Floors
- Side-to-Side Floor Hops
- Sprint in Place
- Jumping Jacks (the regular kind)
- 1-2-3 Heismans
- High Knees
Here's the list of tortures:
High / Low Squat Jabs: Jump and throw a high side punch, land in a deep squat and punch low and to the side -- after 30 seconds, alternate sides.
Football Runs / Low Planks: Perform fast-feet football runs, and quickly fall into and hold a low military push-up position -- then quickly pop up again to do more football runs and repeat.
8 Basketball Jump Shots / 4 Hop Squats: Exactly as described.
Right Kicks / Left Kicks: Self-explanatory.
Diamond Jumps: I have a love/hate relationship with these.
In & Out Push-Up Jacks: Stay in a plank position and perform 4 in & outs, then 4 push-up jacks -- repeat.
Suicide Jumps: Remember these?
High Knee/Low/Floor Sprints: Do 8 high knees and 8 sprints, and then drop down to plank and do 8 floor sprints -- pop up again and repeat.
Ski Abs: Stay in plank position, and jump your feet together up to the left side, then back, then to the right side -- and repeat.
Kick Step Back: A slower-paced recovery move -- do a right kick and then do a step back lunge and place your right palm on the floor; alternate sides and repeat.
Squat Twists: Another catch-your-breath exercise -- like Squat Jacks, but as you come down into your deep squat, bend down and touch your toe with the opposite hand.
Over the River Hops: These one-legged lateral jumps are the third and last recovery move.
Alternating Side Attack: Do a side squat and forcefully extend your arm straight forward with your palm out; do this twice, and then jump 180 degrees, landing in a squat and repeating with the opposite arm.
Power Knees: Yes, again.
Ski Down Hooks: Jump side to side, landing in a squat and performing a hook punch each time.
Belt Kicks: Nothing new here.
Forward / Back Suicides: A cross between Suicides and Frog Jumps.
Push-Up Abs: Do a push-up, but as you go down, bring one leg off the floor and touch your knee to your elbow -- alternate legs and repeat.
Plank Punches: Stay in plank position and start punching away.
8 Jump Ropes / 8 Hop Squats: Jump straight up in the air 8 times, get into a low squat and pulse 8 times -- repeat.
Squat Speed Bag: Get down in a deep squat and pretend to hit a speed bag.
After a brief cooldown, you're done. And by "done," I mean you're toast.