The following are exercises used in this workout:

1. Alternating Heel Touch
2. Barbell Bench Press
3. Bench Dips
4. Cross Crunch
5. Crunch
6. Dumbbell Front Raise
7. Dumbbell Kickback
8. Dumbbell Lateral Raise
9. Dumbbell Step-Ups
10. Full Reverse Crunch
11. Heel Touch
12. Incline Alternating Dumbbell Curl
13. Incline Dumbbell Curl
14. Lat Pulldown
15. Leaning Overhead Tricep Press
16. Leg Curl
17. Leg Extension
18. Leg Press
19. Lying Dumbbell Tricep Extensions
20. Machine Bench Press
21. Machine Curl
22. Machine Row
23. Machine Shoulder Press
24. Preacher EZ-Bar Curl
25. Push-Ups
26. Reverse Crunch
27. Seated Cable Row
28. Squat
29. Step-Ups
30. Tricep Pushdown