Perform 4 Rounds.
1 minute Jump Rope
15 (each way) Lateral Band Walks
15 (each leg) Switch Lunges
50 Angry Punches in a squat position
20 (each leg) Band Bicep Curls
30 seconds High Knees
50 Vertical Toe Touch Crunches
Jump Rope – If you do not have a jump rope, do the motion holding 2 – 3 lb weights.
Lateral Band Walks – Step onto a resistance band and hold the ends with your hands. Walk sideways for 15 steps using the muscles on the outside of your legs to overcome the resistance. If you don’t have a band, perform the lateral walks while holding a squat position.
Switch Lunges – Begin in a lunge position with the right foot forward. Jump in the air and land in a lunge with the left foot forward. Then, jump in the air and land in a lunge with the right foot forward. Continue alternating.
Angry Punches in a squat position – Keep abs in tight and rotate torso while punching as hard and as fast as you can. Click here for demonstration picture.
Band Bicep Curls- Step onto a resistance band, hold the ends with your hands and then perform either an alternating or double bicep curl. If you don’t have a band, use dumbbells or another weighted object like a jug of water.
Vertical Toe Touch Crunches– Lying on your back, put your feet up vertically from your hips and crunch up reaching for your toes. Do not let your shoulders touch the ground when you lower your body down before beginning another crunch.