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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
30 seconds
Crunch Punches
Crunch Punches
1 minute
Rapid Punches
Rapid Punches
1 minute
Power Punches
Power Punches
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Straight Punches
Straight Punches
1 minute
Double Knees
Double Knees
1 minute
Elbow Strike, Knee Strike
Elbow Strike, Knee Strike
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Squats
Squats
45 seconds
Band Front Raises
Band Front Raises
30 seconds
Band Bicep Curls
Band Bicep Curls
30 seconds
Crunches
Crunches
1 minute
Recovery
Recovery
30 seconds
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
25 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
1 2 Burpees
1 2 Burpees
1 minute
Jabs
Jabs
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Rest
Rest
45 seconds

Set 2: 1 round
Left Side Stretch
Left Side Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Crunches
Crunches
1 minute
Air Bike Crunches
Air Bike Crunches
1 minute
Elbow to Knee
Elbow to Knee
30 seconds
In and Outs
In and Outs
45 seconds


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