The following are exercises used in this workout:

1. 4-Cone Carioca
2. 4-Cone Carioca
3. 4-Cone Circle
4. 4-Cone Comeback
5. 4-Cone Shuffle
6. 5/10/5 Forward/Back
7. 5/10/5 Shuffle
8. Backpedal Direct
9. Bag Chage of Direction
10. Bag Double Chop
11. Bag Forward/Back
12. Bag Shuffle
13. Diagonal Ladder Hop
14. Double Ladder Chop
15. Figure 8
16. Forward Ladder Hop
17. Ladder Carioca
18. Ladder Crossover
19. Ladder Crossover Everyhole
20. Ladder Step
21. Lateral Bag Chop
22. Lateral Bag Step
23. Lateral Ladder Chop
24. Lateral Ladder In/Out
25. Lateral Ladder Step
26. L-Drill
27. Lying Sprint
28. Mirror Shuffle
29. Pro Shuttle
30. Pro Shuttle Shuffle
31. Shuffle Direct
32. Single-Leg Ladder Hop
33. Sprint Direct
34. Z Run
35. Z Run and Jump