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Description

Use 2 pound weights for more intensity


Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
Jump Rope
Jump Rope
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Squat Jacks
Squat Jacks
30 seconds
Plank In And Outs
Plank In And Outs
30 seconds

Set 2: 2 rounds
Elbow Plank
30 seconds
Crunches
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Ab Choppers
30 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Bicycle Crunches
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Jab Cross Hook Upper Left
1 minute
Jab Cross Hook Upper Right
1 minute
Right Elbow Strike, Left Knee Strike
1 minute
Left Elbow Strike, Right Knee Strike
1 minute
Front Kick, Back Kick Right
1 minute
Front Kick, Back Kick Left
1 minute
Double Roundhouse Left
1 minute
Double Roundhouse Right
1 minute
Dragon Squats
Dragon Squats
45 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
45 seconds
Rest
30 seconds

Set 4: 1 round
Speed Bag
30 seconds
Push-Ups
Push-Ups
30 seconds
Speed Bag
30 seconds
Burpees
Burpees
30 seconds
3 Direction Kicks Right
1 minute
3 Direction Kicks
1 minute
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Jab Jab Jab Cross Hook Upper, Elbow Strike, Double Roundhouse R
2 minutes
Jab Jab Jab Cross Hook Upper, Elbow Strike Double Roundhouse L
2 minutes
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Jab Cross Bob And Weave Hook Upper Bob And Weave R
2 minutes
Side Kicks: High, Center, Low R
1 minute
Jab Cross, Bob And Weave, Hook Upper, Bob And Weave L
2 minutes
Side Kicks: High, Center, Low
1 minute
Walking Lunges
Walking Lunges
1 minute
Squat Pulses
1 minute

Set 6: 1 round
Quad Stretches
Quad Stretches
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Rag Doll
30 seconds


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