The following are exercises used in this workout:

1. Bent-Knee Hip Rotation w/ Medicine Ball
2. Elevated Straight-Arm Stability Ball Plank
3. Kneeling Side Throw
4. Lying Hip Thrust w/ Ankle Weights
5. Lying Leg Raise w/ Ankle Weights
6. Lying Straight-Arm Sit-Up Throw
7. Reverse Crunch w/ Medicine Ball
8. Seated Unsupported Side Tap
9. Stability Ball Cross Crunch w/ Medicine Ball
10. Stability Ball Crunch w/ Medicine Ball
11. Stability Ball Kneeling Rollout
12. Stability Ball Twist
13. Standing Side Throw
14. Straight-Arm Overhead Throw
15. Straight-Leg Hip Rotation
16. Throw Down
17. V-Ups
18. Weighted Crunch