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