Before you begin your workout make sure you warmup body first and this module will show you how to do that.

• Warmup - Arm Swings 0:30
• Warmup - Circles 0:29
• Warmup - High Knees 0:22
• Warmup - Jumping Jacks 0:26

Stretching is very important steps before you go on to a heavy training to avoid potential enjury. On this module you will learn how to do it the right way.

• Calf Stretch 1:40
• Chest and Bicep Stretch 0:34
• Chest Stretch 0:41
• Desk Stretches 2:06
• Glute Stretch 1:25
• Hamstring Stretch 1:53
• Lower Back Stretch 0:40
• Partner Lower Back Stretch 4:52
• Partner Upper Body Stretch 6:08
• Pretzel Twist Stretch 0:55
• Quad Stretch 1:16
• Seated Glute Stretch 1:32
• Tricep Stretch 0:54
  

Make no mistake of skipping this module if you been off the gym for a long time. This module is consist of 5 step by step training excercises designed for beginners.

• Beginner - Chest Press 0:57
• Beginner - Crunch 0:56
• Beginner - Leg Curl 0:55
• Beginner - Shoulder Raise 0:40
• Beginner - Squat 1:07

Again, it is very important not to skip this module. This module is designed specifically for this particular level. If you were done with the beginner level then you are safe to move on here.

• Intermediate - Chest Press 1:17
• Intermediate - Crunch 0:51
• Intermediate - Hamstring Curl 1:06
• Intermediate - Shoulder Press 1:06
• Intermediate - Stationary Lunge 1:18

This module is consist of 5 step by step advanced fitness training excercises that requires you to go through the previous modules to avoid potential enjuries.

• Advanced - Chest Press 1:18
• Advanced - Double Crunch 0:57
• Advanced - Hamstring Curl 0:54
• Advanced - Shoulder Press 1:35
• Advanced - Stepping Lunge 1:04
  

Finally, if you are through with the previous modules then you need more challenging routines.

• Expert - Crunch on Ball 1:23
• Expert - Single Arm Chest Press 1:47
• Expert - Single Arm Shoulder Press 1:27
• Expert - Single Leg Hamstring Curl 1:04
• Expert - Walking Lunge 0:52

Now that you are done with the previous modules, here's the 8 gruelling routines waiting for you... 

• Strength Training 1 - Air Bike Crunches 0:42
• Strength Training 1 - Bent Over Row 0:46
• Strength Training 1 - Calf Raises 0:32
• Strength Training 1 - Crunch 0:30
• Strength Training 1 - Hamstring Curl 0:39
• Strength Training 1 - Plank 0:30
• Strength Training 1 - Push Ups From Knees 0:47
• Strength Training 1 - Wall Squat 0:39

Another 8 gruelling routines are waiting for you here... 

• Strength Training 2 - Alternating Bent Over Row 0:52
• Strength Training 2 - Bicep Curl 0:44
• Strength Training 2 - Bridge Plank on Elbows 0:42
• Strength Training 2 - Chest Press 1:17
• Strength Training 2 - Double Crunch 1:31
• Strength Training 2 - Forward Stepping Lunge 1:07
• Strength Training 2 - Hip Bridge 0:56
• Strength Training 2 - Standing Reverse Fly 1:19