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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
2 mins 20 secs

Set 2: 3 rounds
Jabs
Jabs
20 seconds
Rest
Rest
5 seconds
Right Crosses
Right Crosses
20 seconds
Left Crosses
Left Crosses
20 seconds
Rest
Rest
5 seconds
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
20 seconds
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
20 seconds
Rest
Rest
5 seconds
Right Leg Front Kicks
Right Leg Front Kicks
20 seconds
Left Leg Front Kicks
Left Leg Front Kicks
20 seconds
Rest
Rest
5 seconds
Burpees
Burpees
30 seconds
Squat Jumps
Squat Jumps
20 seconds
Side Bends
Side Bends
20 seconds
Rest
Rest
5 seconds
Right Hooks
Right Hooks
20 seconds
Left Hooks
Left Hooks
20 seconds
Rest
Rest
5 seconds
Right Upper Cuts
Right Upper Cuts
20 seconds
Left Upper Cuts
Left Upper Cuts
20 seconds
Rest
Rest
5 seconds
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
20 seconds
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
20 seconds
Rest
Rest
5 seconds
Spiderman Push-Ups
Spiderman Push-Ups
20 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
20 seconds
Rest
Rest
5 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
5 seconds
Elbow Strike, Knee Strike
Elbow Strike, Knee Strike
20 seconds
Strike Downs
Strike Downs
20 seconds
Rest
Rest
5 seconds
High Knees
High Knees
1 minute
Rapid Punches
Rapid Punches
1 min 10 secs
Rest
Rest
30 seconds

Set 3: 1 round
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Rest
Rest
5 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
30 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
30 seconds
Rest
Rest
10 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
1 minute
Rest
Rest
5 seconds
Right Tricep Pushups
Right Tricep Pushups
30 seconds
Switch
Switch
5 seconds
Left Tricep Pushups
Left Tricep Pushups
30 seconds
Rest
Rest
5 seconds
Russian Twists with a Ball
Russian Twists with a Ball
1 minute
Washing Windows
Washing Windows
1 minute


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