I WILL RULE THE WORLD

I will rule the world! Well maybe not the world but I will be in charge of next Wednesday's Power Hour. It is very difficult to plan a class because you have to keep all different fitness levels in mind as well as time. Here is the plan I have come up with so far. Sounds too easy? too hard?? I would appreciate any input.

POWER HOUR
Warm Up (5 minutes) Jump Rope
30 Seconds Easy
30 Seconds Faster
30 Seconds Easy
30 Seconds Faster
30 Seconds Easy
15 Seconds Right Foot
15 Seconds Left Foog
30 Seconds Easy
30 Seconds Fast
30 Seconds Easy
30 Seconds Fast

Set 1 Jog/Squats/Lunges (14 minutes)
Jog 2 minutes
Squat 1 minute
Jog 3 minutes
Lunge 1 minute
Jog 3 minutes
Squat 1 minute
Jog 2 minutes
Lunge 1 minte
One Minute Transition

Set 2 Strength/Biceps/Triceps (3 sets) (5-6 minutes) Hand Weights
1st Set Front Curls (8)
2nd Set Side Curls (8)
3rd Set Hammer Curls (8)
4th Tricep Kick Backs (8)

Set 3 Cardio (12 minutes)
Jog 1minute Jog 1 minute Jog 1minute
Jacks (10) Seconds 15 Second Mountain Climbers 10 push ups
Jog 1 minute Jog 1 minute Jog 1 minute
Jacks (10) Seconds 15 Second Mountain Climbers 10 pushups
Jog 1 minute Jog 1 Minute Jog 1 minute
Jacks (10) Seconds 15 Second Mountain Climbers 10 pushups
One Minute Transfer

Set 4 (Strength)
Obliques with Body Bar ( 1 minute)
Bar Roll (In front forward) (30 seconds)
Canoe Rows (30 seconds each side)

Set 4 (Wall) 5minutes
Wall Sits 45 Seconds
Calf Raises 30 Seconds
Wall Sits 30 Seconds
Right Calf Raise (15 seconds about 1 per second)
Left Calf Raise (15 seconds about 1 per second)
Wall Sits 45 Seconds
Outer Calf Raises 30 (about 1 per second)
Inner Calf Raises 30 (about 1 per second)

One Minute Transition
Set 5 Mat/Ab Work
Plank Hold for 45 Seconds
Rest 15 Second
Plank Hold for 30 Seconds
Rest 15 Seconds
Plank Hold for 20 Seconds
Rest
Ab Work
8 Single Standard Crunches
8 Right Knee Up
8 Right Knee In and Out
8 Right Leg Up
8 Right Knee Up and Down
Repeat for Left Leg
Repeat Right Leg
Repeat Left Leg
Seated Ab work
(Lean back hold for 30 seconds, 15 second rest, 20 second hold, 10 second rest, 10 second hold)

Cool down
Corpse
Salute the Sun
Up Slowly legs Wide
Stretch out Calf
Stretch

My workout for tomorrow is 3 miles and lifting. I hope it goes as well as Tuesdays.