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There is a secret to the Spy Workout that has to do with core muscles and body control. Whether you're doing half jacks or plan jacks or backfists (with an 180 degree hop) or sideckicks, your feet always just skim the floor. You try to spend as little time as possible being in the air. That means your lower abs and core abdominals come into play, your pelvic muscles are key and your side and front hip flexors are crucial. You learn to exercise total body control in a dynamic movement environment. Ok, it may not quite make you a spy, but it will make you aware of how you move and the way your muscles control your body, which is a pretty cool thing.