Stretching followed by running around the hall.
3 exercises 3 groups
Exercise 1- Spins bikes positioned in the center of all hall. 1 minute high impact seated with low resistance , followed by 1 minute of hard resistance standing. This is then repeated on second round but with 30 second intervals instead.
Exercise 2-Running around the hall with different commands. 1-change direction 2-touch the floor 3-jump.
Exercise 3- Different stationary exercises using free weights, these could be squats, lunges, shoulder press, press ups etc.
Group 1 would start on the weights.
Group 2 running around the hall.
Group 3 Spin bikes.
Then the groups all swap so group 1 will be on the bikes, 2 on the weight and 3 running.
This is followed by an intense ab workout consisting of over 250 different sit ups and planks.