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Description

Might want to do a five minute jump rope warm up before taking on this explosive workout.


Exercises

Set 1: 2 rounds
Right Jabs Intense
15 seconds
Right Jabs
45 seconds
Left Jabs Intense
15 seconds
Left Jabs
45 seconds
Rest
13 seconds

Set 2: 2 rounds
Left Roundhouses Intense
Left Roundhouses Intense
20 seconds
Left Roundhouses
40 seconds
Right Roundhouses Intense
Right Roundhouses Intense
20 seconds
Right Roundhouses
40 seconds
Rest
13 seconds

Set 3: 2 rounds
Left Hooks Intense
15 seconds
Left Hooks
45 seconds
Right Hooks Intense
15 seconds
Right Hooks
45 seconds
Rest
13 seconds

Set 4: 2 rounds
Left Side Kicks Intense
15 seconds
Left Side Kicks
45 seconds
Right Side Kicks Intense
Right Side Kicks Intense
15 seconds
Right Side Kicks
45 seconds
Rest
13 seconds

Set 5: 3 rounds
Jab Cross Hook Elbow Left Intense
Jab Cross Hook Elbow Left Intense
20 seconds
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
40 seconds
Jab Cross Hook Elbow Right Intense
Jab Cross Hook Elbow Right Intense
20 seconds
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
40 seconds
Rest
23 seconds

Set 6: 2 rounds
Left Back Kicks Intense
Left Back Kicks Intense
20 seconds
Left Back Kicks
40 seconds
Right Back Kicks Intense
Right Back Kicks Intense
20 seconds
Right Back Kicks
40 seconds
Rest
13 seconds

Set 7: 2 rounds
Right Crosses Intense
15 seconds
Right Crosses
45 seconds
Left Crosses Intense
15 seconds
Left Crosses
45 seconds
Rest
13 seconds

Set 8: 2 rounds
Uppercuts Intense
Uppercuts Intense
15 seconds
Uppercuts
45 seconds
Rest
13 seconds

Set 9: 2 rounds
Cool Down-- Jab/cross Right Roundhouse -- Steady
30 seconds
Hook/uppercut Left Roundhouse -- Steady
30 seconds
Rest
7 seconds
Jab/cross/knee/jab -- Steady
30 seconds
Jab-jab/cross-cross -- Steady
30 seconds
Rest
7 seconds


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