Sunday workout HIIT 7

The guys went to Karate so I got my gear on again.
This time I did the pull up bar and floor exercises with a few kettle bell swings and crunches because my knee is still not 100% and I wanted to avoid the jump rope in case it stressed it.

I got through the workout fine and did a new thing I had seen on the internet  from cuppaworkout who has some excellent challenging stuff posted.
It is called fire hydrants.
You are down on hands and knees and you only work one leg at a time.
First leg is bent out like a dog peeing on a fire hydrant(hence the name),
Each set 30 seconds no rest
1 lift and lower that leg
2 kick that leg out straighter and work it like a lever
3 kick up at the ceiling with bent leg
4 circle leg clockwise either bent or straight
5 circle leg anticlockwise
6 draw a small triangle behind you with knee,leg bent
7 draw a large triangle behind you with toe,leg straight
change to other leg.
This is very 'burning'  on the glutes (posterior cushioning)