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Description

One minute repeat rounds to be done in southpaw and then orthodox stance.


Exercises

Set 1: 1 round
Chest Openers
Chest Openers
20 seconds
Side Lunges
Side Lunges
30 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
1 minute
Shoulder Opener with Band
Shoulder Opener with Band
20 seconds
Alternating Side Reaches
Alternating Side Reaches
45 seconds
Jump Rope
Effort: Vigorous
Jump Rope
1 minute
Rest
Rest
30 seconds

Set 2: 1 round
Straight Punches
Effort: Very Hard
Straight Punches
1 minute
Rest
Rest
10 seconds
Upper Cuts
Effort: Very Hard
Upper Cuts
1 minute
Rest
Rest
20 seconds
Effort: Very Hard
Jab Cross 1,2 1,2 Combo
30 seconds
Effort: Very Hard
Jab Cross 1,2 1,2 Combo
30 seconds
Rest
Rest
10 seconds
Effort: Maximum
Jab Cross Duck Jump Switch
1 minute
Rest
Rest
20 seconds

Set 3: 1 round
Effort: Maximum
Jab, Rear Elbow, Lead Knee
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Jab, Rear Elbow, Lead Knee
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Jab, Rear Knee, Cross, Lead Knee
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Jab, Rear Knee, Cross, Lead Knee
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Jab, Cross, Lead Knee, Rear Hook
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Jab, Cross, Lead Knee, Rear Hook
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Jab, Cross, Jab, Rear Knee
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Jab, Cross, Jab, Rear Knee
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Lead Elbow, Rear Upper, Front Round Low
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Lead Elbow, Rear Upper, Front Round Low
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Lead Elbow, Rear Elbow, Front Knee
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Lead Elbow, Rear Elbow, Front Knee
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Lead Hook, Cross, Front Round High
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Lead Hook, Cross, Front Round High
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Effort: Maximum
Lead Push, Rear Hook, Jab, Rear Round Low
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Lead Push, Rear Hook, Jab, Rear Round High
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Rear Upper, Lead Knee
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Rear Upper, Lead Knee
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Jab, Rear Hook, Front Push
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Jab, Rear Hook, Front Push
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Lead Round High, Cross, Lead Knee
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Lead Round High, Cross, Lead Knee
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Lead Push, Rear Push, Lead Knee, Rear Knee
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Lead Push, Rear Push, Lead Knee, Rear Knee
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Jab, Cross, Lead Round Low, Cross, Lead Hook
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Jab, Cross, Lead Round Low, Cross, Lead Hook
1 minute
Rest
Rest
20 seconds
Effort: Maximum
Cross, Lead Hook, Rear Round High
1 minute
Rest
Rest
10 seconds
Effort: Maximum
Cross, Lead Hook, Rear Round High
1 minute
Rest
Rest
1 minute

Set 5: 1 round
Overhead Stretches
Overhead Stretches
30 seconds
Standing Backbending Stretch
Standing Backbending Stretch
30 seconds
Lateral Neck Stretches
Lateral Neck Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Child's Pose
Child's Pose
1 minute


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