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Description

Increase you max VO2, stamina and aerobic condition. Warm up and stretching highly recommended. Good luck and have fun CAUTION: May cause blackouts and nausea...you've been warned.


Exercises

Set 1: 8 rounds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Gate Swings
Gate Swings
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
20 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Side Lunges
Side Lunges
30 seconds
Squat Pulses
Squat Pulses
30 seconds
Rest
Rest
1 min 30 secs

Set 3: 8 rounds
Star Push-ups
Star Push-ups
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
20 seconds
Tricep Dips
Tricep Dips
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Rest
Rest
1 min 30 secs

Set 5: 8 rounds
Butt Kickers
Butt Kickers
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
20 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Dragon Squats
Dragon Squats
30 seconds
Rest
Rest
1 min 30 secs

Set 7: 8 rounds
Squat Thrusts
Squat Thrusts
20 seconds
Rest
Rest
10 seconds
Tricep Push Ups
Tricep Push Ups
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Rest
Rest
20 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Leg Pull Back
Leg Pull Back
30 seconds
Donkey Whips
Donkey Whips
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Rest
Rest
1 min 30 secs

Set 9: 8 rounds
High Knees
High Knees
20 seconds
Rest
Rest
10 seconds
Star Jumps
Star Jumps
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Rest
Rest
1 min 20 secs
Rapid Punches
Rapid Punches
45 seconds
Uppercuts
Uppercuts
45 seconds
Front Kicks
Front Kicks
45 seconds
Rest
Rest
30 seconds
Right Side Kicks
Right Side Kicks
45 seconds
Left Side Kicks
45 seconds
Jabs
Jabs
45 seconds
Rest
Rest
50 seconds
Jump Rope
Jump Rope
4 minutes


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