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Description

****modified from Sylvester Daniels, 20 min to 60 min)**** Train to defend yourself against the Zombie apocalypse that will plague our world in the near future. Complete this at least once a week and I know you will be a survivor.


Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
5 minutes

Set 2: 3 rounds
Jabs
Jabs
45 seconds
Uppercuts
Uppercuts
45 seconds
Front Kicks
Front Kicks
1 minute
Elbow Strike, Knee Strike
Elbow Strike, Knee Strike
1 minute
1 2 Burpees
1 2 Burpees
50 seconds
Sprint In Place
30 seconds
Power Punches
Power Punches
45 seconds
Squat Side Kicks
1 minute
Right Hooks
30 seconds
Left Hooks
30 seconds
Rest
Rest
20 seconds
Double Knees
Double Knees
1 minute
Sprint In Place
30 seconds
Squat Front Kicks
Squat Front Kicks
1 minute
Rapid Punches
Rapid Punches
45 seconds
Right Back Kicks
Right Back Kicks
30 seconds
Left Back Kicks
Left Back Kicks
30 seconds
Power Punches
Power Punches
30 seconds
Sprint In Place
30 seconds
Alternating Roundkicks
Alternating Roundkicks
1 minute
Shadow Boxing
Shadow Boxing
2 minutes
Rest
Rest
30 seconds

Set 3: 1 round
Cool Down Jogging
Cool Down Jogging
5 minutes


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