20 - 30 - 40 Minutes Preset Workouts w/Exercises~Calories Burned~Amt Time~Type

20 Minute Workout (Easy) 111.2 21:51 Full Body Cardio & Toning
Walk & Run Medium
Squats
Bent over Rows
Alternating Lunges
Upright Rows
Alternating High Knee Reverse Lunges
Kick Ups (Short)
Squats
Bent Over Rows
Alternating Lunges
Run, Knees & Kick Ups 1
Targets & Heavy Bag 1
Upright Rows
Lateral Shoulder Raises
Alternating Bicep Curls
20 Minute Workout (Hard) 117.5 20:32 Full Body Cardio & Toning
Walk & Run Medium
Squats
Bent over Rows
Alternating Lunges
Jump Lunges
Upright Rows
Kick Ups (LONG)
Squats
Jump Squats
Targets & Heavy Bag 4
Bent over Rows
Alternating Lunges
Jump Lunges
Run, Knees & Kick Ups 1
Upright Rows
30 Minute Workout (Easy) 130.9 26:47:00 Full Body Cardio & Toning
Dance Inter 1
Squats
Alternating Lunges
Bent over Rows
Alternating Shoulder Presses
Back Court & Mid Court
Squats
Alternating Side Lunges
Alternating Lunges
Catching & Batting
Bent over Rows
Alternating Shoulder Presses
Alternating High Knee Reverse Lunges
Squats w/Calf Raises
Inline Skating
Upright Rows
Lateral Shoulder Raises
Alternating Bicep Curls
Run (Long)
Alternating High Knee Reverse Lunges
Alternating Tricep Kickbacks
Run & Walk (Long)
30 Minute Workout (Hard) 167 31:12:00 Full Body Cardio & Toning
Dance Fast 1
Squats
Alternating Lunges
Targets and Heavy Bag 4
Bent over Rows w/Tricep Kickbacks
Upright Rows
Run, Knees & Kick Ups 1
Squats
Jump Squats
Alternating Lunges
Jump Lunges
Pitching & Batting
Bent over Rows w/Tricep Kickbacks
Upright Rows
Alternating High Knee Reverse Lunges
Side to Side Jumps
Inline Skating
Kick Ups (Long)
Alternating Tricep Kickbacks
Run & Walk (Long)
40 Minute Workout (Easy) 161.8 34:26:00 Full Body Cardio & Toning
Back Court & Mid Court
Alternating Cross Knee Punches
Squats
Alternating Lunges
Alternating Side Lunges
Targets & Heavy Bag 2
Bent Over Rows
Alternating Shoulder Presses
Upright Rows
Serve, Bump, Set & Block
Squats
Alternating Side Lunges
Alternating Lunges
Alternating High Knee Reverse Lunges
Shooting & Passing 3
Bent over Rows
Alternating Shoulder Presses
Upright Rows
Alternating High Knee Reverse Lunges
Squats w/Calf Raises
Inline Skating
Squat Holds
Alternating Cross Knee Punches
Lateral Shoulder Raises
Alternating Bicep Curls
Run (Long)
Alternating Tricep Kickbacks
Lateral Shoulder Raises
Alternating Bicep Curls
Alternating Tricep Kickbacks
Run & Walk (Long)
40 Minute Workout (Hard) 170.2 35:13:00 Full Body Cardio & Toning
Serve,Bump & Set
Alternating Cross Knee Punches
Squats
Alternating Lunges
Targets & Heavy Bag 5
Bent over Rows w/Tricep Kickbacks
Upright Rows
Run, Knees & Kick Ups 1
Squats
Jump Squats
Side to Side Jumps
Alternating Lunges
Jump Lunges
Pitch & Catch & Bat
Bent over Rows w/Tricep Kickbacks
Upright Rows
Alternating High Knee Reverse Lunges
Side to Side Jumps
Inline Skating
Alternating Bicep Curls
Alternating Tricep Kickbacks
Run & Walk (Long)
Alternating Bicep Curls
Alternating Tricep Kickbacks
Dance Fast 3