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Description

Grab your gloves, jump rope, and heavy bag if you have one and let's get this good sweat. While during this workout be sure to focus on form and engage your core in each and every exercise. Remember to modify exercises when necessary to make them easier or more difficult. If you don't have a jump rope do high knees in place. No matter your skill level PUSH YOURSELF and only rest when necessary.


Exercises

Set 1: 1 round
Jump Rope
Effort: Moderate
Jump Rope
2 minutes
Rest
Rest
15 seconds

Set 2: 4 rounds
Effort: Maximum
Heavy Bag Work
3 minutes
Rest
Rest
30 seconds
Medicine Ball Slams
Medicine Ball Slams
1 minute
Rest
Rest
10 seconds
Russian Twists with a Ball
Russian Twists with a Ball
1 minute
Rest
Rest
10 seconds
Wallball Shots
Wallball Shots
1 minute
Rest
Rest
10 seconds
Incline Jog on Treadmill
Effort: Moderate
Incline Jog on Treadmill
1 min 30 secs
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
10 seconds
Jump Rope
Jump Rope
2 minutes
Rest
Rest
1 minute

Set 3: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Big Toe Forward Bend
Big Toe Forward Bend
20 seconds
Right High Lunge
Right High Lunge
20 seconds
Left High Lunge
Left High Lunge
20 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Child's Pose
Child's Pose
45 seconds


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