I use Blogilates in my classes a LOT. I take Cassey's workouts and modify them for my classes. This is a workout I did last week for Cardio Wednesday. Instead of 50 seconds on, 10 seconds rest, I had my students do 40 seconds on, 20 seconds rest, then 20 seconds on, 10 seconds rest for the second round. I did this workout for 5 classes and I was incredibly sore the next day.