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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
30 seconds
High Knees
High Knees
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Seal Jacks
Seal Jacks
30 seconds

Set 2: 3 rounds
Left Jabs
30 seconds
Right Jabs
30 seconds

Set 3: 1 round
Plyo Jacks
Plyo Jacks
45 seconds

Set 4: 3 rounds
Right Crosses
Right Crosses
30 seconds
Left Crosses
Left Crosses
30 seconds

Set 5: 1 round
Pogo Hops
Pogo Hops
45 seconds

Set 6: 3 rounds
Jab Cross
30 seconds
Jab Cross Southpaw
30 seconds

Set 7: 1 round
Jumping Jacks
Jumping Jacks
45 seconds

Set 8: 3 rounds
Left Hooks
Left Hooks
30 seconds
Right Hooks
Right Hooks
30 seconds

Set 9: 1 round
Crunch Punches
Crunch Punches
45 seconds

Set 10: 3 rounds
Left Elbow Swings
Left Elbow Swings
30 seconds
Right Elbow Swings
Right Elbow Swings
30 seconds

Set 11: 1 round
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds

Set 12: 3 rounds
Jab Cross Hook
Jab Cross Hook
30 seconds
Jab Cross Hook Southpaw
Jab Cross Hook Southpaw
30 seconds

Set 13: 1 round
C Curve Punches
C Curve Punches
45 seconds

Set 14: 3 rounds
Left Side Kicks
Left Side Kicks
30 seconds
Right Side Kicks
Right Side Kicks
30 seconds

Set 15: 1 round
Knees to Elbows
Knees to Elbows
45 seconds

Set 16: 3 rounds
Jab Cross Jab Leg Kick
30 seconds
Jab Cross Jab Leg Kick Southpaw
30 seconds

Set 17: 1 round
Bicycle Crunches
Bicycle Crunches
45 seconds

Set 18: 1 round
Left Jabs
30 seconds
Right Hooks
Right Hooks
30 seconds
Left Hooks
Left Hooks
30 seconds
Right Jabs
30 seconds
Left Side Kicks
Left Side Kicks
30 seconds
Right Side Kicks
Right Side Kicks
30 seconds

Set 19: 1 round
High Knees
High Knees
45 seconds

Set 20: 1 round
Freestyle Heavy Bag
3 minutes

Set 21: 1 round
Squat Front Kicks
Squat Front Kicks
45 seconds

Set 22: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds


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