class #3.1

Pattern is 45 seconds on, 15 seconds off.... A, BA, CBA, DCBA, etc.  -- write on board if able!

A. Abs (switch up ab exercises every so often)
B. Butt (alternate between bridges, dead lifts, and table work
C. Core (alternate different types of core
D. Dig deep (shuffling with butt down and digging or scooping motion every third step)
E. Equal feet (squat jumping
F. front reaching skip up, touch ground
G. "Go hard" run or burpees-- participants choice
H. hands on the outside (skier)
I. inside the arms mountain climber
J. Jumping jacks

Gillian's goodbye dance party- HIIT and workout #2.1

Workout #3 playlist

Pattern is:  every 3rd song is a 'follow the lyrics song'-- music dictates workout! :)


1. Cha cha slide (just 1:30 worth... quarter turn to right after each round for a total of 4 rounds)
2. Kettlebell alternating swings (for the entire song... resting and modifying as needed)
3. 10 presses alternating
4. Ghostbusters:  lunging-- "Ghostbusters" = jumping jacks "Aint afraid of no ghost" = starjacks
5. 10 kb sit ups, 10 russian twists
6. 2-3 windmills or TGU, 5 ribbons
7. Roxanne:  planking "Roxanne" = push up or push dip,  "Red Light" = the burpee jump
8. 10 upright rows, 3 two handed swings
9. 5 lunge rows, 5 clean and press
10. Thunderstuck:  wall sit  "Thunder"= jump squat   "Thunderstruck" = 'strike' feet in boat pose
11. split class into two for these two songs:  one song is holds to exhaustion, then farmers carry
12. other half of class is doing ab work (then switch at the second song)
13. Can you Feel It:  Jumping knee to elbows, skier, or dancing (conga line)  "Can you feel it"= twister jumps

14. cool down

For a 35 min. class --   skip the 2nd song between 'dictated movement songs'.

1. warm up song-- pilates and yoga inspired movements
2. cha cha slide:  1:30 worth
3. Ghostbusters (same as above)
4. Butt circuit (3 minutes of bridges, dead lifts, and fire hydrants, etc.)
5. Roxanne (same)
6. Ab circuit
7. Thunderstruck (same)
8. Cardio circuit
9. Can you Feel it (same)
10. Cool down, yoga and stretch

class #1.1

2 rounds each of 20 on, 10 off (tabata). Running clock.  Take water or other breaks as needed, and modify anything-- flag me for suggestions.

1. high knees
2. donkey kicks
3. jumping jacks
4. mt. climber
5. square jumps
6. side shuffles
7. running
8. jump squats
9. push-ups
10. skier
11. lunge jumps
12. karaoke
13. horizontal jacks
14. burpees
15. crunches
16. twister jump squats
17. high knee then touch ground
18. burpee with jump back keeping chest off ground
19. star jumps
20. donkey kicks side to side
21. bird/dog (alternating leg/arm reach in plank or knees)
22. single leg jumps
23. mt. climber w/ kick through
24. jump kicks from side to side
25. leap frog
26. butt kickers in place
27. criss-cross
28. skipping
29. plea squat jumps
30. plank or push-up side kicks

then... for the YYF class:
(do one set of two after 15 of the body weight tabatas)

sit ups, upright rows            and at the end:  swings, presses

class #7- Partner work

100 jumping jacks (split by partners-- only one parter can 'go' at a time)
90 nose lifts (crunches)
80 jjs
70 torso lifts (cherry pickers)
60 jjs
50 nose lifts
40 jjs
30 torso lifts
20 jjs
10 burpees or push-ups

40 lunges or jumps
30 crisscross
20 lunges
10 crisscross

20 squats
16 push-ups
10 squats
6 push ups

Rob's PT recommendations

clam
reverse clam
hip hike- stair
hip clock
sideways walking

calf stretches and toe yoga (towel crunches)

stair hips/psoas release