We came out to the Thicket on a beautiful fall morning – well at least fall for the south! And then we quickly got our sweat on!

We did a quick warm up with Would You Rathers. The Pax did jumping jacks or squat and reach depending on their answers. Then we did some IC arm circles, torso rotations, and side reaches before getting into the HIIT workout.

The Thang

We did a total of 6 intervals. Each interval was 3 minutes. We alternated every 30 seconds between a recovery move and then a high intensity move. At the end of each interval, we did a core exercise before moving on. We took about 30 seconds of rest in between each interval.

Interval 1:

• Recover: Cross Country Skier jump rope (invisible jump rope- not a real one!)
• Work: Shuffle to squat side to side
• Abs: 10 side plank knee pulls each side

Interval 2:

• Jumping Jack Rope (invisible jump rope- not a real one!)
• Speed skaters
• Abs: 10 side lying v-ups each side

Interval 3

• Wide to Narrow tire jump rope (invisible jump rope- not a real one!)
• Diamond Jumps
• Abs: 10 total Wide climbers

Interval 4:

• 4 high knees and 4 butt kicker jump ropes (invisible jump rope- not a real one!)
• Soccer dribble high knees
• Abs: 10 total Slow Mountain climbers

Interval 5:

• Regular jump rope (invisible jump rope- not a real one!)
• Squat to lunge jumps
• Abs: 20 total plank shoulder taps

Interval 6

• Rocking horse jump rope (invisible jump rope- not a real one!)
• Standing mountain climbers
• Abs: 10 plank jacks

We finished by doing a bonus round of all of the ab exercises one more time through at the end!

After a quick cool down and stretch we had our COT where we welcomed our new FNG- Belle! We wrapped up with a quick prayer! What a great way to start our weeks!