I copied (from videofitness.com) and pasted the following to Excel (but couldn't upload the Excel file here).
Burn Circuit #1 36:09
Sumo Squat w/ Hip Lift
Lunge w/ Posterior Fly
Pushup w/ Leg lift
Dead Lift w/ Posterior Fly
Lunge w/ Core Rotation
Bench Press and Leg Lower (Band)
Squat w/ Side Bend
Forward Lean Lunge w/ Post Fly
Chest Fly w/ Hip Lift
Burn Circuit # 2 38:03
Sumo Squat w/ Bicep Curls
Single Lunge w/ Tricep Extension
Dead Lift with Row
Sumo Squat w/ Triceps Overhead Extension
Dead Lift w/ Reverse Grip Row
Bowler’s Lunge w/ Single Arm Row
Bicep Curls w/ Abductor Balance (Band)
Lunge w/ Double Row
Triple Threat Pushups
Burn Circuit #3 32:13
Sumo Squat w/ Overhead Press
Lunge w/ Calf Raise
Squat w/ Lateral Raise
Lunge w/ Frontal Press
Squat w/ Calf Raise
Sumo Squat w/ Deltoid Raise
Squat w/ Overhead Press
Lunge w/ Lateral Raise
Sumo Squat w/ Calf Raise
Push Circuit #1 32:53
Standard Bicep Curl
Standard Squat
Single Arm Tricep Extension
V Press Biceps
Single Leg Squat
Overhead Triceps Extension
Hammer Biceps
Heel Squat
Pushups
Push Circuit #2 35:01
Standard Overhead Press
Single Leg Lunge
Reverse Fly
Standing Arnold Press
Single Leg Deadlift
Bent-Over Lateral Raise
Frontal Press
Single Tap Lunges
Lateral Deltoid Raise
Push Circuit #3 34:45
Sumo Squat
Single Arm Row
Chest Fly
Bowler’s lunge
Double Bent Over Row
Bench Press
Single Leg Sumo Squat
Double Reverse Grip Row
Long Arm Pullover
Lean Circuit #1 44:13
Bicep Curl with Calf Raise
Triceps Pushups
Split Lunge w/ Double Biceps Curl
Double Tricep Extension in a Runner’s Lunge
Biceps Curl w/ Hamstring Curl
Plank w/ Tricep Extension
Reverse Lunge with Double Biceps Curl
Supine Triceps Hover
Sumo Squat Raise w/ Biceps Curl
Lean Circuit #2 39:17
Sumo Squat w/ Anterior Deltoid Lift
Double Arm Row w/ Leg Lift (Band)
Lateral Raise with Hamstring Curl
Runners Lunge w/ Double Row
Lateral Raise w/ Abduction
Plank w/ Single Arm Row
Lateral Deltoid Raise with Reverse Lunge
Posterior Deltoid Raise w/ Leg Lift
Squat w/ Anterior Deltoid Lift
Lean Circuit #3 38:49
Squat w/ Cross Chop
Reverse Lunge with Arnold Press
Chest Fly w/ Hip Lift
Kneeling Overhead Press and Crunch
Pushup into a Side Plank
Deadlift w/ Frontal Press
Travelling Pushups
Chest Fly w/ Abduction (band)
Army Crawl
Burn It Off 27:01
Single Leg Floor Tap
Burpees
Plyo Reverse Lunge
Plank with Knee Pulls
Jumping Jacks (band)
One Minute Break
Step Straddle
Speed Skaters
Speed Skaters w/ Band (band)
Screamers
Lateral Lunge w/ Lateral Raise
Football Drills
3 Point Stance
Burn Intervals 46:15
warm-up 4:19
jump rope drills 1:30
biceps curls 2:20
speed skate w/ or wo/ toning band around ankles 1:30
overhead shoulder press 1:50
kickboxing drills 2:13
lunge stationary w/ knee lift 1:30
lunge jump shot 1:20
bent over row 2:20
plyometric bowler's lunge 1:30
bent over tricep extension right/left/ then overhead 2:30
kickboxing drills w/ or wo/ toning band 2:00
lateral raises 2:00
sumo burpees 20
biceps curls (half way up, rotate out, lift) 2:30
plyo reverse lunges alternating 1:30
weighted standing crunches 2:15
kickboxing drills 1:20
squats
jumping jacks high knees w/ or wo/ toning band
lower body blast (standing leg extensions forward, rear, side, squats)
cool down
Recharge 20:53
Mountain Pose
Rag Doll
Moving Fan
Plie
Fan
Hamstring Stretch
Plank
(Each Side)
Up Dog
Down Dog
Split Leg Stance
Warrior Stance
Right Angle
Triangle
Pyramid
Runners Lunge and Pyramid
Pigeon
(Repeat)
Butterfly
Ab Burner 10:32
Moving Cat
Crunches
Side Taps
Criss Cross
Double Presses
Side Pike
Weighted Crunch
Obliques
Reach and Kick
Oblique Wrap Through
Reach and Kick
Oblique Wrap Through
Extreme Abs 16:23
Moving Cat
Crunches
Crunches with Clap
Side and Side Taps
Crosses
Criss Cross
Around The Clock
Ankle Crosses
Swim
Tuck and Extend
Leg Lifts
Training Camp
Pilates Roll Up
Side Plank
Plank Walk
Army Crawl
Elbow Plank
Back Extension
Fat Burn Challenge – DVD 7 (CARRIEKEELE OF FIRMBELIVERS/fit1)
32 minutes total
warm up/stretch 4:48
jump rope drills 2:00
jumping jack drills 3:00
plyo lunges 2:25
break - catch breath, drink water, breath :30
hit 1:07
plyo sculpting with thigh band 3:06
modified burpee 1:09
break - catch breath, drink water, breath :30
moving prisoner lunges 2:06
crosses & zig zags 2:09
squats 1:24
giant leaps 2:40
squats 1:30
lateral lunge 1:00
cool down/stretch 3:03
Get Lean Intervals – DVD 7 (CARRIEKEELE OF FIRMBELIVERS/fit1)
Total: 41:39
warm up 4:27
kickboxing drills 1:54
bicep curls w/ sumo savat 2:03
single leg floor tap 1:22
squat w/ lateral raise 1:20
squats :22
plyo plank jumps 1:03
overhead press 2:27
jump rope drills 2:02
lunge w/ tricep extension 2:00
mountain climbers 1:10
squat w/ chop block 2:24
jumping jacks 1:39
overhead press 2:25
speed skate 1:36
step taps 2:11
screamers 1:41
lunge w/ row 2:26
kickboxing drills 1:46
squats 1:41
cool down 3:42
I've Got Abs – DVD 7 (CARRIEKEELE OF FIRMBELIVERS/fit1
total time: 15:17
moving cat :39
push ups :42
crunches 1:52
crunches w/ knee in :36
walk up thighs :35
criss cross :23
push ups :35
crunches 1:40
single leg stretch :34
crunches 1:40
single leg stretch :34
push ups :57
weighted crunches :51
weighted side pikes 1:12
weighted slide 1:13
plank work 2:07
back extensions/stretch 1:24
Burn Circuit #1 36:09
Sumo Squat w/ Hip Lift
Lunge w/ Posterior Fly
Pushup w/ Leg lift
Dead Lift w/ Posterior Fly
Lunge w/ Core Rotation
Bench Press and Leg Lower (Band)
Squat w/ Side Bend
Forward Lean Lunge w/ Post Fly
Chest Fly w/ Hip Lift
Burn Circuit # 2 38:03
Sumo Squat w/ Bicep Curls
Single Lunge w/ Tricep Extension
Dead Lift with Row
Sumo Squat w/ Triceps Overhead Extension
Dead Lift w/ Reverse Grip Row
Bowler’s Lunge w/ Single Arm Row
Bicep Curls w/ Abductor Balance (Band)
Lunge w/ Double Row
Triple Threat Pushups
Burn Circuit #3 32:13
Sumo Squat w/ Overhead Press
Lunge w/ Calf Raise
Squat w/ Lateral Raise
Lunge w/ Frontal Press
Squat w/ Calf Raise
Sumo Squat w/ Deltoid Raise
Squat w/ Overhead Press
Lunge w/ Lateral Raise
Sumo Squat w/ Calf Raise
Push Circuit #1 32:53
Standard Bicep Curl
Standard Squat
Single Arm Tricep Extension
V Press Biceps
Single Leg Squat
Overhead Triceps Extension
Hammer Biceps
Heel Squat
Pushups
Push Circuit #2 35:01
Standard Overhead Press
Single Leg Lunge
Reverse Fly
Standing Arnold Press
Single Leg Deadlift
Bent-Over Lateral Raise
Frontal Press
Single Tap Lunges
Lateral Deltoid Raise
Push Circuit #3 34:45
Sumo Squat
Single Arm Row
Chest Fly
Bowler’s lunge
Double Bent Over Row
Bench Press
Single Leg Sumo Squat
Double Reverse Grip Row
Long Arm Pullover
Lean Circuit #1 44:13
Bicep Curl with Calf Raise
Triceps Pushups
Split Lunge w/ Double Biceps Curl
Double Tricep Extension in a Runner’s Lunge
Biceps Curl w/ Hamstring Curl
Plank w/ Tricep Extension
Reverse Lunge with Double Biceps Curl
Supine Triceps Hover
Sumo Squat Raise w/ Biceps Curl
Lean Circuit #2 39:17
Sumo Squat w/ Anterior Deltoid Lift
Double Arm Row w/ Leg Lift (Band)
Lateral Raise with Hamstring Curl
Runners Lunge w/ Double Row
Lateral Raise w/ Abduction
Plank w/ Single Arm Row
Lateral Deltoid Raise with Reverse Lunge
Posterior Deltoid Raise w/ Leg Lift
Squat w/ Anterior Deltoid Lift
Lean Circuit #3 38:49
Squat w/ Cross Chop
Reverse Lunge with Arnold Press
Chest Fly w/ Hip Lift
Kneeling Overhead Press and Crunch
Pushup into a Side Plank
Deadlift w/ Frontal Press
Travelling Pushups
Chest Fly w/ Abduction (band)
Army Crawl
Burn It Off 27:01
Single Leg Floor Tap
Burpees
Plyo Reverse Lunge
Plank with Knee Pulls
Jumping Jacks (band)
One Minute Break
Step Straddle
Speed Skaters
Speed Skaters w/ Band (band)
Screamers
Lateral Lunge w/ Lateral Raise
Football Drills
3 Point Stance
Burn Intervals 46:15
warm-up 4:19
jump rope drills 1:30
biceps curls 2:20
speed skate w/ or wo/ toning band around ankles 1:30
overhead shoulder press 1:50
kickboxing drills 2:13
lunge stationary w/ knee lift 1:30
lunge jump shot 1:20
bent over row 2:20
plyometric bowler's lunge 1:30
bent over tricep extension right/left/ then overhead 2:30
kickboxing drills w/ or wo/ toning band 2:00
lateral raises 2:00
sumo burpees 20
biceps curls (half way up, rotate out, lift) 2:30
plyo reverse lunges alternating 1:30
weighted standing crunches 2:15
kickboxing drills 1:20
squats
jumping jacks high knees w/ or wo/ toning band
lower body blast (standing leg extensions forward, rear, side, squats)
cool down
Recharge 20:53
Mountain Pose
Rag Doll
Moving Fan
Plie
Fan
Hamstring Stretch
Plank
(Each Side)
Up Dog
Down Dog
Split Leg Stance
Warrior Stance
Right Angle
Triangle
Pyramid
Runners Lunge and Pyramid
Pigeon
(Repeat)
Butterfly
Ab Burner 10:32
Moving Cat
Crunches
Side Taps
Criss Cross
Double Presses
Side Pike
Weighted Crunch
Obliques
Reach and Kick
Oblique Wrap Through
Reach and Kick
Oblique Wrap Through
Extreme Abs 16:23
Moving Cat
Crunches
Crunches with Clap
Side and Side Taps
Crosses
Criss Cross
Around The Clock
Ankle Crosses
Swim
Tuck and Extend
Leg Lifts
Training Camp
Pilates Roll Up
Side Plank
Plank Walk
Army Crawl
Elbow Plank
Back Extension
Fat Burn Challenge – DVD 7 (CARRIEKEELE OF FIRMBELIVERS/fit1)
32 minutes total
warm up/stretch 4:48
jump rope drills 2:00
jumping jack drills 3:00
plyo lunges 2:25
break - catch breath, drink water, breath :30
hit 1:07
plyo sculpting with thigh band 3:06
modified burpee 1:09
break - catch breath, drink water, breath :30
moving prisoner lunges 2:06
crosses & zig zags 2:09
squats 1:24
giant leaps 2:40
squats 1:30
lateral lunge 1:00
cool down/stretch 3:03
Get Lean Intervals – DVD 7 (CARRIEKEELE OF FIRMBELIVERS/fit1)
Total: 41:39
warm up 4:27
kickboxing drills 1:54
bicep curls w/ sumo savat 2:03
single leg floor tap 1:22
squat w/ lateral raise 1:20
squats :22
plyo plank jumps 1:03
overhead press 2:27
jump rope drills 2:02
lunge w/ tricep extension 2:00
mountain climbers 1:10
squat w/ chop block 2:24
jumping jacks 1:39
overhead press 2:25
speed skate 1:36
step taps 2:11
screamers 1:41
lunge w/ row 2:26
kickboxing drills 1:46
squats 1:41
cool down 3:42
I've Got Abs – DVD 7 (CARRIEKEELE OF FIRMBELIVERS/fit1
total time: 15:17
moving cat :39
push ups :42
crunches 1:52
crunches w/ knee in :36
walk up thighs :35
criss cross :23
push ups :35
crunches 1:40
single leg stretch :34
crunches 1:40
single leg stretch :34
push ups :57
weighted crunches :51
weighted side pikes 1:12
weighted slide 1:13
plank work 2:07
back extensions/stretch 1:24
