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WORKOUT:
keep jogging through whole thing
15 seconds -alternating straight right and left jabs with hands at the side of your face
10 seconds butt kicks
jumping jacks 10 seconds
straight right and left punches as fast as you can 5 seconds
1 burpee
straight right and left punches as fast as you can 5 seconds
1 burpee
straight right and left punches as fast as you can 5 seconds
1 burpee
jumping jacks 10 seconds
repeat
20 seconds jumping over pad on the floor
20 seconds floor slides
20 seconds bag lifts with fingers
20 seconds barbell lifts above head
30 seconds cycle crunches
yard sprint from one end to the other 2 stes of 24
shadow boxing 2:00 minutes
hit punching bag as hard as you can 1:00 minute
jog and hit punching bag 2:00
hit punching bag as fast as you can 1:00 minute
sparing 8 3 minute rounds
left foot over right sitting reach for toes
right foot over left sitting reach for toes
reach for toes sitting
minutes each
50 sit-ups
50 crunches
50 pushups
50 squats
20 elevated pushups
3:30 minute plank
sprint form one end to the other 2 sets of 24
run 5 miles (america run from one end to other of living room 100 times) (home run from one end to the other of yard 50 times)
avoid wherever punching bag is going 1 hour
punching upper air while going around in a circle and duck/counter when reach semi circle0 heels to heaven
jump rope motion 5:00 minutes
3 minutes regular 2 minutes fast
get on knees jump to legs squats x35
get on knees jump to legs pushup x35
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