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*Phase 1 - Workout 2 ->實際運動時間 25.5分
| Sequence | Move | Time (Seconds) |
| Warm up | 1-Skaters | 30 |
| 2-雙手向前交叉擺動 | 30 | |
| 3-身體下彎,右手碰左腳,左手碰右腳 | 30 | |
| 4-Skaters | 30 | |
| 5-雙手向前交叉擺動 | 30 | |
| 6-身體下彎,右手碰左腳,左手碰右腳 | 30 | |
| Circuit 1 | ||
| Strength | 1-(Mat) 右腳跪在地上,身體和地面平行,右手向前伸直,左腳向後伸直 | 30 |
| 2-(Mat) 躺在地上,左腳屈起,右腳放在左大腿上,抬起屁股 | 30 | |
| 3-(Mat) 面朝下躺在地上,雙手、雙腳同時抬起 | 30 | |
| 4-(Mat) 躺在地上,右腳屈起,左腳放在右大腿上,抬起屁股 | 30 | |
| Cardio | Standing crunch (左右輪流) | 60 |
| Repeat | Do strength moves again | 120 |
| Circuit 2 | ||
| Strength | 1-Static lunge with torso rotation (左腳向前,身體向左轉) | 30 |
| 2-(Weights) Dumbell row | 30 | |
| 3-Static lunge with torso rotation (右腳向前,身體向右轉) | 30 | |
| 4-Bicep drag | 30 | |
| Cardio | Side to side kickback | 60 |
| Repeat | Do strength moves again | 120 |
| Circuit 3 | ||
| Strength | 1-(Weights) Bicep curl (雙手拿啞鈴,向下彎後再抬起上半身,同時舉起啞鈴) | 30 |
| 2-(Mat) Doggy kick (Left leg) | 30 | |
| 3-(Mat) Basic crunch | 30 | |
| 4-(Mat) Doggy kick (Right leg) | 30 | |
| Cardio | Knee high (左右各30秒) | 60 |
| Repeat | Do strength moves again | 120 |
| Circuit 4 | ||
| Strength | 1-(彈力繩) Medium cable row | 30 |
| 2-雙手放在耳後,上半身向前彎與地面平行 | 30 | |
| 3-(Weights) Bicep curl (雙手拿啞鈴,同時舉起啞鈴) | 30 | |
| 4-(Weights) Step up (雙手拿啞鈴,向前踏一步並抬起膝蓋) | 30 | |
| Cardio | Upper cuts and half squat | 60 |
| Repeat | Do strength moves again | 120 |
| Stretch | 1-伸展二頭肌(左右手) | 30 |
| 2-伸展後背(雙手在前交握,身體向前彎) | 30 | |
| 3-維持2的姿勢,身體轉向左腳,讓頭碰到小腿 | 30 | |
| 4-維持2的姿勢,身體轉向右腳,讓頭碰到小腿 | 30 | |
| 5-雙手向上,身體向後伸展 | 30 | |
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