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Exercises

Set 1: 2 rounds
High Knee Jab
Effort: Vigorous
High Knee Jab
25 reps
Rest
Rest
10 seconds
The Heisman Shuffle
Effort: Vigorous
The Heisman Shuffle
25 seconds
Rest
Rest
10 seconds
Jab Cross Hook Elbow Right
Effort: Vigorous
Jab Cross Hook Elbow Right
25 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Bicep Curls
Bicep Curls
15 reps
Rest
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
15 reps
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
45 seconds
Rest
Rest
10 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
25 reps
Rest
Rest
10 seconds
Tricep Push-Ups
Tricep Push-Ups
Reps until failure
Rest
Rest
30 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
8 reps
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
10 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
8 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
High Knee Jab
Effort: Vigorous
High Knee Jab
25 reps
Rest
Rest
10 seconds
The Heisman Shuffle
The Heisman Shuffle
25 seconds
Rest
Rest
10 seconds
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
25 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Bicep Curls
Bicep Curls
15 reps
Rest
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
15 reps
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
16 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
10 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
25 reps
Rest
Rest
10 seconds
Tricep Push-Ups
Tricep Push-Ups
45 seconds
Rest
Rest
30 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
8 reps
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
10 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
8 reps
Rest
Rest
30 seconds


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