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Exercises

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

Set 2: 2 rounds
Vertical Hip Raise On Bench
20 reps
Rest
Rest
10 seconds
Vertical Hip Raise On Bench
20 reps
Rest
Rest
10 seconds
Vertical Hip Raise On Bench
20 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Side Jump Rope
Side Jump Rope
1 minute
Rest
Rest
30 seconds
Rotating Hip Plank
1 minute
Rest
Rest
30 seconds
1 2 Burpees
1 2 Burpees
1 minute
Rest
Rest
30 seconds
Spiderman Push-Ups
Spiderman Push-Ups
1 minute
Rest
Rest
1 minute

Set 4: 2 rounds
Foot Taps
Foot Taps
1 minute
Rest
Rest
30 seconds
Squat Front Kicks
Squat Front Kicks
30 seconds
Rest
Rest
30 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Rest
Rest
30 seconds
Alternating Teep Kicks
1 minute
Rest
Rest
1 minute

Set 5: 2 rounds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
30 seconds
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
30 seconds
Rest
Rest
30 seconds
Front Hook Rear Upper Cut Right
1 minute
Rest
Rest
30 seconds
Front Hook Rear Upper Cut Left
1 minute
Rest
Rest
30 seconds
Upper Cuts
Upper Cuts
1 minute
Rest
Rest
1 minute


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