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5m Warm Up
1m Rest - Intro
1m Jab, Cross
15s rest
- Jab, cross, jab
15s rest
1m Knee push up
15s rest
1m jab, cross, jab, cross, tap to jack/jumping jack
15s rest
1m Knee push up and shoulder tap
1m rest
1m jab, cross, uppercut
15s rest
1m jab, cross, uppercut, squat side to side
15s rest
1m plank and hip dip
15s rest
1m jab, cross, uppercut, uppercut, lateral lunge and knee up
15s rest
1m plank and tap out
1m rest
1m Jab, cross, uppercut and hook
15s rest
1m jab, cross, uppercut, hook, sumo squat
15s rest
1m inchworm
15s rest
1m jab, cross, uppercut, hook, hook, half burpee
15s rest
1m plank hold
1m rest (legs next)
45s Sumo squat lower and lift
15s rest
45s Sumo squat and calf raise
15s rest
45s leg extension up and down R
15s rest
45s leg extension tap out and cross in R
15s rest
45s leg extension up and down L
15s rest
45s leg extension tap out and cross in R
15s rest
45s Single leg bridge alternating
1m Rest and stretch (abs next)
45s Alt toe dips
15s rest
45s toe dips (both feet)
15s rest
45s double leg lift
15s rest
45s Criss cross oblique crunch
15s rest
45s switch
15s rest
45s flutter kick
15s rest
45s superman
10m Cooldown
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