The Thang = Interval Timer of  1 min, 45 sec, 30 sec, 15 sec, 30 sec, 45 sec, 1 min

Round 1 Lower Body: Squat, Backward lunge (R), Single Squat with kick (R), Jump Squat, Single leg squat with kick (L), Backward lunge (L); Squat

Round 2 Upper body: Plank drags, bent over triceps, plank with row, Push ups, Plank with row, Bent of triceps, Plank drags

Round 3 Cardio: Skaters, jumping jacks, Drunken Mountain climber, burpees, drunken mountain climber, jumping jacks, skaters

Round 4 Core: Kneeling side plank with kick (L); American hammer; ankle biters, flutter kicks, ankle biters, American hammer, kneeling side plank with kick (R)

Round 5 Glutes: Donkey kick (R); Fire hydrant (R), Narwahl (R); bridge walk out; Narwahl (L); fire hydrant (L), Donkey kick (L)

We had enough time to repeat Round 1 (lower body)

Weights were per choice

COT = “You can give without loving but you cannot love without giving” Amy Carmichael