Duration: 3 minutes/1 minute rest

Warm Up (2 sets): Pick One

• Jump Rope

• Run-in-Place

• Jump-in Jacks

Plyo's (2 sets): Pick One

• Foorwork Drill

• Wall Sit

• Bob & Weave

• Mountain Bike

• Jump - Jump Squat - Jump Squat Thrust - Jump Squat Thrust Push-Up

• Frog Leap

• Duck Walk

• Bunny Hops

Technique: 25 minute workout

• Jabs to head

• Jab/cross to head

• jab/cross/hook to head

• jab/cross/ hook/ uppercut

• jabs to head and body

• hooks to head

• uppercuts to body

• frontleg snapkicks for speed

• sidekicks for speed

• roundhouse kicks for speed

• double kicks to same area

• mix combinations with kicks

Upperbody

• push-ups: wide arm/regular/diamond/explosive

• dips

• dives

Stomach: 15 min.

• crunch

• crunch with twist

• crunch with cross punch

• hip hops

• pikes

• flutter kicks

• frog kicks

• bike

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