Kitchen Sink

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