Started with a warm-up that included head rolls right/left, shoulder rolls right/left, toy soldiers, potato diggers, inchworm to world greatest stretch right, circle arm backward three times – and mirrored exercise on the left, then 5 inchworms on your own and ended with j. jacks in cadence.

Reminded ladies to start watches, added my disclaimer and explained the Thang:

45 seconds of work followed by 15 seconds of rest for the entire workout

Legs:

• squats with the heaviest weight you brought
• squat jumps no weights
• lunges (alt. L and R) with weights
• lunge jumps
• curtsy lunges with weights
• skaters (no weights)
• burpees without the jumps, so step out and in and then stand up
• regular burpees

We walked backward up and back to shake it out and then got back to it! It was right around this time that I realized my playlist included a few explicit lyrics. So, I made a second disclaimer for my music.

Arms:

• hammer curls (heavy weights)
• lying skull crushers or tricep extensions
• chest press
• lateral raise
• shoulder press
• frontal raise
• push-ups
• bicep curls

Walked backward the length of the parking lot.

Abs:

• LBC (with weights)
• Toe reaches with feet up and weights
• dead bug
• big girl sit-ups with weights
• flutter kicks
• SUP ab move 10 R and then 10 L
• bridges with weights

Walked backward through the parking lot.

Then we did four exercises of Legs, Arms, and Abs with walking backward after each body group. Looked like this:

Legs:

• squats (with weights)
• squat jumps
• lunges (with weights)
• lung jumps

Walk backward

Arms:

• hammer curls
• tricep kickback
• chest fly
• lateral raises

Walk Backward

Abs:

• Big girl situps with one weight
• SUP ab move 10 R and 10 L
• Bridge with weights

Finished 45 minutes on the dot. I forgot a COT and encouraged everyone to do one thing for themselves this weekend. Ended with Namarama.