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Exercises

Set 1: 1 round
Jump Rope
Jump Rope
30 seconds
Side Lunges
Side Lunges
30 seconds
Rapid Punches
Rapid Punches
30 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Straight Punches
Straight Punches
30 seconds
Front Kicks
Front Kicks
30 seconds
Transition
Transition
5 seconds
Crunch Punches
Crunch Punches
30 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Right Jabs
Right Jabs
30 seconds
Left Jabs
Left Jabs
30 seconds
Double Knees
Double Knees
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Right Hooks
Right Hooks
30 seconds
Left Hooks
Left Hooks
30 seconds
Roundhouses
Roundhouses
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Right Upper Cuts
Right Upper Cuts
30 seconds
Left Upper Cuts
Left Upper Cuts
30 seconds
Squat Side Kicks
Squat Side Kicks
30 seconds
Transition
Transition
5 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Overhead Crunches
Overhead Crunches
30 seconds
Leg Lifts
Leg Lifts
30 seconds
Double Crunches
Double Crunches
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Right Oblique V-Ups
Right Oblique V-Ups
30 seconds
Left Oblique V-Ups
Left Oblique V-Ups
30 seconds
Transition
Transition
5 seconds
Elbow Plank
Elbow Plank
1 minute


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