The following are exercises used in this workout:

1. 3-Way Plank
2. 4-Way Plank
3. Lowerback Extension
4. Barbell Squat
5. Bar Complex I
6. Bent-Over Barbell Row
7. Bent-Over Dumbbell Row
8. Pull-Ups
9. Clean Pull
10. Reverse Crossover Lunge
11. Dumbbell Bench Press
12. Dumbbell Cuban Press
13. Dumbbell Split Jerk
14. Dumbbell Squat
15. Front Squat
16. Good Mornings
17. Hang Jump Shrug
18. 3-Way Hop-and-Stop
19. Lat Pulldown
20. Lateral Step-Up
21. Reverse Incline Cuban Press
22. Inverted Pull-Up
23. Push Jerk
24. Push Press
25. Push-Ups
26. Straight-Leg Deadlifts
27. Reverse Hyperextensions
28. Reverse Crunches
29. Seated Medicine Ball Twists
30. Lateral Squat
31. Snatch Pull
32. Stability Ball Push-Ups
33. Standing Side Throws
34. Step-Ups
35. Bent-Knee Hip Rotation
36. Knee-Tuck Jump Landings
37. Walking Lunge