class #4 "around the world"- 35 min. HIIT

Pattern:  7 minutes, 6 minutes, 5 minutes, etc.  (small break in-between sets, and rest/water as needed)

7: 4 directions: side shuffle, forward run/jog/skip, side shuffle (face other direction), backward run/jog/skip
(use the long side of the room)

6: lunge, lunge, squat, lunge, lunge, squat, lunge, lunge squat. (continue pattern.... and can make more intense by jumping/explosive technique, or less intense by micro lunge/squat).
(use the short side of the room)

5: have students form a circle and have ample space in-between people.
Do 5 mountain climbers, double roll onto back in one direction, and do 5 bridges.  Then double roll back to the other direction, do 5 mountain climbers, and continue this pattern.  Take out double roll if floor is too hard and hurts the spine.

4. 180, 360, or any degree plank circles. (make 1/2 to 4 circles (1440 degrees of turning, ha) before switching elbows). Go slow and careful on the shoulder!

3. wall sit, foot touch to lateral side, front, and inside, then do 3 jumping jacks, and repeat.

2. have students pick a rep count between 5 and 10 reps. Alternate superman and abdominal cherry pickers (butt lifts) or criss-cross.

1. one minute of burpees, jump squats, or push-ups.