7 minutes of seated limbering
6.5 minutes of variations: Hundreds, Roll-ups, and Roll-overs
4.5 minutes of variations: Rolling like a ball, Single/Double Leg Stretch, Single/Double Straight Leg Stretch
8.5 minutes of oblique variations
5 minutes of variations: Bicycles, Scissors, Teasers, Jacknife combos, Open Leg Rockers, and Coordination.
22 minutes of Reformer Simulation drills done on the mat to work the Obliques, Hips, Buns, and Thighs.
7.5 minutes of relaxation cool-down stretches to soothe those tired muscles and clear your mind.