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Description

A little hands and foot work, we use a heavy bag as well.


Exercises

Set 1: 1 round
Jump Rope (Forward)
Effort: Light
Jump Rope (Forward)
1 minute
Rest
Rest
10 seconds
Jump Rope (Forward)
Effort: Light
Jump Rope (Forward)
1 minute
Transition
Transition
30 seconds
Left Jabs
Effort: Moderate
Left Jabs
30 seconds
Right Jabs
Right Jabs
30 seconds
Squats
Squats
30 seconds
Right Crosses
Effort: Moderate
Right Crosses
30 seconds
Left Crosses
Left Crosses
30 seconds
Lunges
Lunges
30 seconds
Front Kicks
Effort: Moderate
Front Kicks
30 seconds
Front Kicks
Effort: Moderate
Front Kicks
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Weights: Moderate
Effort: Moderate
BackFist Right
30 seconds
Weights: Moderate
Effort: Moderate
BackFist Left
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Right Side Kicks
Effort: Moderate
Right Side Kicks
30 seconds
Left Side Kicks
Effort: Moderate
Left Side Kicks
30 seconds
Squat Front Kicks
Squat Front Kicks
30 seconds
Left Side Kicks
Effort: Moderate
Left Side Kicks
30 seconds
Left Side Kicks
Effort: Moderate
Left Side Kicks
30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Right Hooks
Effort: Moderate
Right Hooks
30 seconds
Left Hooks
Effort: Moderate
Left Hooks
30 seconds
Walking Lunges
Walking Lunges
30 seconds
Rest
Rest
1 minute
Left Roundhouses
Effort: Moderate
Left Roundhouses
30 seconds
Right Roundhouses
Right Roundhouses
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Right Upper Cuts
Effort: Moderate
Right Upper Cuts
30 seconds
Left Upper Cuts
Effort: Moderate
Left Upper Cuts
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Right Back Kicks
Effort: Moderate
Right Back Kicks
30 seconds
Left Back Kicks
Effort: Moderate
Left Back Kicks
30 seconds
Squat Front Kicks
Squat Front Kicks
30 seconds
Alternating Roundkicks
Effort: Moderate
Alternating Roundkicks
30 seconds
Alternating Roundkicks
Effort: Moderate
Alternating Roundkicks
30 seconds
Crunch Punches
Crunch Punches
30 seconds
Rest
Rest
1 minute

Set 2: 1 round
Effort: Vigorous
Combo - Jab - Jab - Cross
30 seconds
Effort: Vigorous
Combo - Jab - Jab - Cross
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Combo - Jab > Cross > Hook
30 seconds
Combo - Jab > Cross > Hook
30 seconds
Cross Body Crunches
Cross Body Crunches
30 seconds
Effort: Vigorous
Combo - Jab(body) > Cross (head)
30 seconds
Effort: Vigorous
Combo - Jab(body) > Cross (head)
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Transition
Transition
3 seconds
Effort: Vigorous
Comb0 - Jab > Cross > Uppercut > Cross
30 seconds
Effort: Vigorous
Comb0 - Jab > Cross > Uppercut > Cross
30 seconds
Floor Wipers
Floor Wipers
30 seconds
Effort: Vigorous
Combo - Front Kick > Cross > Roundhouse Kick
30 seconds
Effort: Vigorous
Combo - Front Kick > Cross > Roundhouse Kick
30 seconds
Hip Rock N Raises
Hip Rock N Raises
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Effort: Very Hard
Freestyle - Hands Only
2 minutes
Effort: Very Hard
Freestyle - Feet Only
2 minutes
Rest
Rest
1 minute
Effort: Very Hard
Freestyle - Hands and Feet
3 minutes


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