10/4/15
# Refer to workout 2/2/15 for explanation of codes#
WARM UP:
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform 30 seconds of each of the following:
12A) CROSSOVER HILL CLIMBERS
4B, 12B) LUNGE BACK RIGHT KNEE TO RIGHT PUSH KICK
3C, 1A, 1C) HIGH KNEES WITH JAB CROSS (RAPID PACE)
4B, 12B) LUNGE BACK LEFT KNEE TO LEFT PUSH KICK
1A, 1C, 1D, 1B) JAB CROSS HOOK SPRAWL
6B) SLIP LEFT THEN SLIP RIGHT
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
3/4/15
# Refer to workout 2/2/15 for explanation of codes#
WARM UP:
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform 30 seconds of each of the following:
1A, 1C, 3A) JAB CROSS SQUAT RIGHT PUSH KICK !
1A, 1C, 3A) JAB CROSS SQUAT LEFT PUSH KICK
5A) SWITCH KICKS
2B) PLANK PUNCHES
2D) GROUND PUNCHES
2E) SIT UP WITH PUNCHES
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
28/3/15
# Refer to workout 2/2/15 for explanation of codes#
WARM UP:
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform (10) seconds of each of the following: (repeat 4 times)
3B, 1A, 1C) JOG WITH JAB CROSS (MEASURED PACE)
3C, 1A, 1C) HIGH KNEES WITH JAB CROSS (RAPID PACE)
Perform 30 seconds of each of the following:
1B) SPRAWLS
2B) PLANK PUNCHES
8C) 180 JUMP TURN GROUND TOUCH
5B) V-HOLD WITH PUNCHES
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
19/3/15
# Refer to workout 2/2/15 for explanation of codes#
WARM UP:
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform (10) seconds of each of the following: (repeat 4
times)
3B, 1A, 1C) JOG WITH JAB CROSS (MEASURED PACE)
3C, 1A, 1C) HIGH KNEES WITH JAB CROSS (RAPID
PACE)
Perform 30 seconds of each of the following:
1B) SPRAWLS
2B) PLANK PUNCHES
8C) 180 JUMP TURN GROUND TOUCH
5B) V-HOLD WITH PUNCHES
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
14/3/15
# Refer to workout 2/2/15 for explanation of codes#
WARM UP:
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform 30 seconds of each of the following:
9A) BRIDGE TO THE RIGHT
9A) BRIDGE TO THE LEFT
9A) BRIDGE ALTERNATING SIDES
3C, 1A, 1C) HIGH KNEES WITH JAB CROSS (RAPID PACE)
9B, 1B) RIGHTSIDE GROUND TOUCH LUNGE /SPRAWL
9B, 1B) LEFTSIDE GROUND TOUCH LUNGE /SPRAWL
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
14/3/15
# Refer to workout 2/2/15 for explanation of codes#
WARM UP:
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform 30 seconds of each of the following:
8A) GROUND TOUCH LUNGES
2B) PLANK PUNCHES
2D) GROUND PUNCHES
8B) PENGUINS
8C) 180 JUMP TURN GROUND TOUCH
1A, 1C, 1A, 1C, 1B) 4 FAST PUNCHES (JAB CROSS JAB
CROSS) TO SPRAWL
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform 30 seconds of each of the following:
7A) JACK TOPS
1A, 1C, 1D, 1B) JAB CROSS HOOK SPRAWL
7B) HIGH KNEES
7C, 1A, 1B) LUNGE BACK WHILE THROWING FAST JAB CROSS, ALTERNATING
7D) DONKEY KICKS
5A) SWITCH KICKS
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform 30 seconds of each of the following:
6A) HILL CLIMBERS
6B) SLIP LEFT
6C) BOX JACKS
6B) SLIP RIGHT
3C, 1A, 1C) HIGH KNEES WITH JAB CROSS (RAPID
PACE)
6B) SLIP LEFT THEN SLIP RIGHT (RAPID PACE)
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform 30 seconds of each of the following:
2E) SIT UP WITH PUNCHES
5A) SWITCH KICKS
5B) V-HOLD WITH PUNCHES
5A) SWITCH KICKS
2D) GROUND PUNCHES
3C, 1A, 1C, 1B) HIGH KNEES WITH JAB CROSS (RAPID
PACE) TO SPRAWL
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUT
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform 30 seconds of each of the following:
1A, 1C, 1A, 1C, 1B) 4 FAST PUNCHES (JAB CROSS JAB CROSS) TO SPRAWL
1A, 1C, 1A, 1C, 1B, 4A) 4 FAST PUNCHES (JAB CROSS JAB CROSS) TO SPRAWL TO TUCK JUMP
4B) LUNGE BACK RIGHT KNEE TO RIGHT KNEE
3C, 1A, 1C) HIGH KNEES WITH JAB CROSS (RAPID PACE)
4B) LUNGE BACK LEFT KNEE TO LEFT KNEE
4C, 1A, 1C) LUNGE BACK PULSING RIGHT KNEE PUNCHES
4C, 1A, 1C) LUNGE BACK PULSING LEFT KNEE 2-4 INCHES OF THE GROUND WHILE THROWING FAST JAB CROSS
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform (1) Minute of each of the following:
3A, 1A, 1C) SQUAT RIGHT PUSH KICK JAB CROSS!
3A, 1A, 1C) SQUAT LEFT PUSH KICK JAB CROSS
3A, 1A, 1C, 3A, 1A, 1C) SQUAT, RIGHT PUSH KICK, JAB,
CROSS, SQUAT, LEFT PUSH KICK, JAB, CROSS
Perform (10) seconds of each of the following: (repeat 6 times)
3B, 1A, 1C) JOG WITH JAB CROSS (MEASURED PACE)
3C, 1A, 1C) HIGH KNEES WITH JAB CROSS (RAPID PACE)
1B) SPRAWLS
REPEAT 2 TIMES
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
1/2/15
WARM UP:
1) JUMPROPE FOR (2) MINUTES
WORKOUT:
Perform 30 seconds of each of the following:
1A) JAB
1B) SPRAWLS
1C) CROSS
1B) SPRAWLS
1D) HOOK
1B) SPRAWLS
1A, 1C) JAB/CROSS (PUNCHES)
1B) SPRAWLS
1A, 1C, 1D) JAB/CROSS/HOOK
1B) SPRAWLS
1E) ALTERNATING KNEES
1B) SPRAWLS
1F) ALTERNATIING PUSH KICKS
1B) SPRAWLS
COOL DOWN:
1) JUMPROPE FOR (2) MINUTES
1) JUMPROPE FOR (2) MINUTES
Perform 30 seconds of each of the following:
1A, 1B) JAB TO SPRAWL
1A, 2A, 1B) JAB REAR KNEE TO SPRAWL
2B) PLANK PUNCHES
1C, 2C, AND 1B) CROSS TO FRONT KNEE TO SPRAWL
2D) GROUND PUNCHES
2E) SIT UP WITH PUNCHES
2D) GROUND PUNCHES
2B) PLANK PUNCHES
2F) SIT UP TO SIDE SQUAT ALTERNATING
REPEAT 2 TIMES
1) JUMPROPE FOR (2) MINUTES
