Dynamic Warm-up, then:
3 Stations – 1:00 minute for each exercise, 30:00 minute total workout, 0:10 seconds to transition between exercises
Station 1 – Plyo & Abs:
Side touches
Hips up, crunch up
Mountain climbers
Side planks
Squat hops
Leg levers
Step-ups (24″)
Bicycles (abs)
Jump rope
Hips up, side crunches
Station 2 – Weights:
DB Fly’s
Skull crushers
Lunges
Push-ups
Dips
Goblet Squats
Salomon’s (one arm holds onto ring with body in revers plank, other arm does single DB bench presses)
Close grip bench press
Lateral squats
DB Bench
Station 3 – Bag Work:
Jab-cross
Front kick
Jab-jab-cross
Side kick
Double punch
Roundhouse
Jab-elbow
Roundhouse-roundhouse-front kick
Body-head
Front-side kick
Cash Out:
Roundhouse ladder kicks 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1, each side