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It is ideal to go through the whole workout as it is a well organized flow. However I broke down the workout below in case you want to pick up exercises suitable for your level or availability.
00:00 Standing Warm-up
04:10 Hip lift
09:53 Single leg footwork
19:29 Roll down
27:07 Kneeling Arm work
31:47 Feet in straps
38:00 Lunges

Please leave comments if you have any questions or requests!

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As with all exercise programs, when using our exercise videos, you need to use common sense.  To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program.  By performing any fitness exercises, you are performing them at your own risk. Exquis.LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website.  Thanks for your understanding.