I have just spent part of the morning revising our choreography for the new Fitness First Core Program which is launched in Queensland this week. It's been exclusively choreographed by Mike McSweeney (who originally designed Bodypump) and let me tell you, it is not an easy class to teach, nor to participate in. My hamstrings, glutes and abs will be sore for days after the pasting I gave them during our practice session.
I also ran 40 minutes at 75% Max Hr which translates into 5:15 min ks. I'm pretty happy with that. I also did some leg work.