I got this from FiA Alpha who got it from FiA Highland Creek.

Warmup: good mornings, toy soldiers, hip circles in and out, high knees, butt kickers, jog in place

The Thang: We had 5 stations – 4 corners and the middle – and the pattern went ‘middle, corner, corner, middle, corner corner, middle.’ Each location had 5 exercises which took a total of 5 minutes. We did 45 seconds of each move with 15 seconds of rest in between.

Middle: plank, American hammers, glute bridge, fire hydrant, ankle biters

Corner 1 (You need weights for this one): bicep curls, overhead press, tricep ext, deadlift, upright rows

Corner 2: monkey humpers, windmills, lunges, toy soldiers, squats

Corner 3: calf raises, curtsey lunges, lunge pulses, chair pose, sumo squats

Corner 4: jumping jacks, high knees, butt kickers, jump shots, plank jacks

We ended with stretching, name-o-rama and this COT:

“There is only one CORNER of the universe you can be certain of improving, and that’s your own self.” -Aldous Huxley