Work out group had about a dozen folks show up. Had a new person, alas, this workout wasn't so welcoming. Fortunately she intuitively scaled stuff to her capacity -- I like that kind of self consciousness.
General warm-up
Various skips w/arm swings
Skip with a twist
Skip, skip, lunge
Hips in shuffle
Hips out shuffle
Puddle hops
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Backward push
Butt kicks
Stretch
Reverse walking lunges hands overhead
High knee walk, Walking Lunge with quad stretch
Walking knee out Lunge with a double twist
Lunge elbow to instep w/ rotation
Inchworms with double kick
Walking Knee Machine
Superman walk
Kick walk
Pre-work, 6 rounds
6 burpees
6 lunges
6 broad jumps
Weight Room
70 Squats
5 supine rows, or pull-ups
50 Squats
10 supine rows, or pull-ups
30 Squats
15 supine rows, or pull-ups
10 Squats
20 supine rows, or pull-ups
Finish
Stairs Serpentine
"K's" killer ab workout
Pretty good work out tough but doable. My calves were cramping on me while running the stairs so I was doing the poky puppy but other wise just a good solid workout.
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