40 minute run

HIIT workout

40 second exercise – 20 second rest x 5

4 high knees – 2 press ups – 2 Squat thrusts

2 burpees – 2 lunge jumps – 4 mountain climbers

2 squat jumps – 2 side thrusters – 4 commando plank

Abs workout

30 second exercise x 3

Sit ups

Leg raises

Bicycles

Hallow hold

bodyweight workout

45 second exercise – 15 second rest

1. Plank rotations
2. Press ups
3. Bent over rows
4. High – low press up hold
5. Back raises
6. Walkout plank
7. Shoulder taps
8. Side plank press ups ( 20 second each side)
9. Wide – narrow press ups
10. Plank

shadow sparring 5 rounds 5 minutes

one hour run

bodyweight workout

45 seconds 15 seconds rest x 3

Round one

• shuttle runs
• Side knee right
• Jab-cross
• Side knee left
• Shuttle runs
• Jab -cross high knees

round two

• Fast feet-punching
• Hooks
• Fast feet-punching
• Front kicks
• Fast feet -punch
• Hook-hook-teep-teep

round three

• Squat-knee drive
• Left kick
• Squat-knee drive
• Right kick
• Squat-knee drive
• Jab-cross-kick-kick

10 reps x 3 (both legs)

Chamber kick

Chamber teep

Knee is

Axe kick

Side kick

punching(10 reps x 3)

Jab

Cross

hooks

Uppercut

abs 45 seconds x 2

• Russian twist crunch
• Leg raises
• Slow mountain climbers
• Sit up elbow – knee
• Plank ops arm leg extension
• Reverse crunch
• Sit up reach to side
• leg Cross overs
• Leg raises-sit up

40 minute run

100 burpees

100 squat jumps

100 lunge jump

100 sit ups

200 mountain climbers

20 press ups

10 leg raised press ups

10 tri push ups

10 diamond press ups

10 wide – narrow press ups

10 jump press ups

10 clap press ups

10 one armed press ups

10 shoulder press ups

Shadow sparring 5 minutes

foot work/head movement 5 minutes

boxing -both stances

repeat with and without resistance

• 10 reps Jab
• 10 reps cross
• 10 reps undercut
• 10 reps hook

kicks – both stances

• 10 axe kick
• 10 crescent kick
• 10 front kick
• 10 side kicks
• 10 spinning kick

combinations

2 minute rounds

Jab – cross – left front kick -spinning kick

Jab – body cross – left head hook- cross – right uppercut

Cross- right uppercut – left body shot- left head hook-cross – hook – cross-push year-round kick-left kick

footwork 2 x 2 minute round

abs – 30 second

Bicycles crunches and

Side leans

Elbow – knee sit up right

elbow – knee sit up left

Ops hand to foot grab right

Ops hand to foot grab left

We plank right

side plank left

Rainbow plank

bodyweight workout

45 second exercise – 15 second rest

• Squat jumps
• Squat pulse
• Plank kick throughs
• Kneeling to standing
• Plank
• Crab toe touches
• Hamstring raises
• Bear crawls
• 1 leg hamstring raises
• Lying superman
• Skaters
• Walking squats
• Plank leg raise
• Shoulder taps
• Cycles

body weight workout two

Burpee – long jump

Mountain climbers

Tuck jumps

Wide – narrow jump press up

Fast feet – sprawl

abs -30 second exercise x4

1. Leg raises
2. Crunch
3. Plank
4. Donkey kicks
5. Plank kick throughs
6. Side Plank
7. Other side of

legs workout

30 second x2

Calf raises

Wide squat – calf raises

Wide squat calf raise – squat jump

45 second x 2 (both sides)

Side knee raises

Side leg raise

Curtsy lunge

Cutesy lunge pulse

Cutesy lunge – knee raise

kicks both legs

100 round kicks

50 Teeps

bodyweight workout

40 second exercise – 15 second rest

4 high knees – 2 press ups – 2 Squat thrusts

2 burpees – 4 lunge jumps – 4 mountain climbers

2 squat jump – 2 side squat thrusts – 4 commando plank

Arms workout

30 seconds exercise

• Press up
• Shoulder taps
• Arm circles backwards
• Diamond push ups
• Triceps dips
• Plank
• Shoulder press up
• Arm circles forward
• Rotating plank
• Left tri press up
• Right tri press up
• Reverse plank
• Walkout press up
• Tri press up
• Side plank right
• Side plank left

Abs – 45 second exercise 15 seconds rest

1. Plank knee touch
2. Plank kicks to side
3. Rainbow plank
4. Russian twists
5. Side plank ( 20 secs each side)
6. V-sit ups
7. Reverse crunch
8. Elbow – knee crunch (20 seconds each side)
9. Body saw
10. Leg raise sit up

shadow sparring

5 Rounds 3 minutes 1 minute footwork

• Jab – cross-step left side kick – cross – hook – cross – right kick
• Cross – right uppercut – cross – left hook – right kick – right block
• Right fake kick x 2 – fake kick – right low kick – left hook – spinning back kick
• Walking backwards – cross – jab -cross – jab -roll – right body shot – left uppercut – right elbow – knee
• Freestyle

workout one

20 second exercise 10 seconds x4

High knees

1 press up – 1 pike press up

Wide narrow squat jumps

Side shuffles

40 seconds exercise 20 seconds rest x5

4 high knees – 2 press ups – 2 Squat thrusts

2 burpees -2 lunge jumps – 4 mountain climbers

2 Squat jumps- 2 side squat thrusts – 2 elbow to hand plank right

combination 5 rounds 3 minutes

1. Jab-cross-right uppercut-left hook-right body shot-cross-hook-cross-left body kick-right low kick-x2 left body kick
2. Double jab-body cross-left teep-left knee-elbow-clinch turn-elbow-push away kick.
3. Footwork
4. Head movement boxing defense
5. Hook-low kick-cross-hook- right body kick-cross -left body shot-left head hook-right uppercut -push away-right body kick

abs 45 seconds exercise 15 exercise rest

• Plank knee grab
• Plank kick throughs
• Plank lift
• Russian twists
• Side plank (20seconds each side)
• V sit up
• Reverse crunch
• Elbow-knee crunch (20seconds each side)
• Body saw
• Elevated leg crunch

workout 1

30 seconds exercise -30 seconds rest

Squat – jump knee

Mountain climbers

Burpees

Skaters

workout 2

30 seconds exercise no rest

1. Burpees – 8 high knees
2. Leg raises
3. Lunge -knee
4. 10 mountain climbers – 1 press up
5. Sit ups
6. Squat thrusts
7. Lunge jumps
8. 2 Squat pulse-Squat jumps

workout 3

30 seconds exercise 15 seconds rest x 2

Round one

• Wide squat
• Wide squat hold
• wide squat- calf raises
• straight arm pulses up and down
• Side lunge right
• Side lunge left
• Arm circles forward and backward

Round two (both legs)

• Plank knee to elbow right
• plank leg raise right
• Plank leg raise pulse

Round three

• Back raise
• Triceps push up

Round four

• Hamstring raises
• One leg hamstring raises
• Hamstring raises pulse

Round five

• Leg raises
• Sit ups

round six (1minute)

• Squat side kick
• Side lunges
• Squat jump -calf raise

shadow sparring 5 rounds 3 minutes

one hour run

bodyweight workout

40 seconds exercise 20 seconds rest

Burpee- 4 plank jacks

crab toe touch

Triceps press up

1 leg lunge – knee

shuttle run

Press up row

Tuck jumps

8 high knees – 1 burpee

Squat jumps

Mountain climbers

20 sec left knee – 20 sec right knee

Walk out press ups

6 lunge jumps – 8 mountain climbers

Squat thrusts

Moving squat jumps

20 sec right leg hopping – 20 sec left leg hopping

Reverse lunge

Side shuffles

Burpee press up

Elbow – knee crunch right

Elbow – knee crunch left

Walk out plank

Sit ups

Leg raises

Hand stand hold

shadow sparring 5 rounds 5 minutes

30 minute yoga stretch

one hour run

30 minute workout

every minute on the minute

Round one

1. Shadow sparring
2. Burpees
3. Shadow sparring
4. Burpees
5. Shadow sparring
6. Burpees
7. Shadow sparring
8. Burpees
9. Shadow sparring
10. Burpees

Round two

1. Resistance punching
2. Sit up – standing
3. Resistance punching
4. Sit up – standing
5. Resistance punching
6. Sit up – standing
7. Resistance punching
8. Sit up- to standing
9. Resistance punching
10. Sit up – standing

Round three

1. plank
2. Left kick
3. plank
4. Right kick
5. plank kick
6. Alternative knees
7. plank
8. Front kicks
9. plank
10. Jab -cross

Bodyweight workout

30 seconds exercise x 2

• Squats
• Side leg raises
• Hamstring raises
• Hamstring raises pulse
• One leg hamstring raise
• Chamber kick right
• Chamber kick left
• Chamber front kick right
• Chamber front kick left
• Reverse lunge leg lift
• Side lunge – knee lift right
• Side lunge – knee lift left

1 hour run

workout out one

45 second exercise

• Plank rotations
• press up sit backs
• bent over reverse fly
• press up hold
• back raises
• walk out plank
• shoulder taps
• side plank press ups
• Plank arm raises
• Side-narrow press up
• plank

workout two

30 second exercise

• Press ups
• Plank shoulder taps
• arm circles forward
• diamond press ups
• triceps dips
• plank
• shoulder press ups
• arm circles backwards
• plank rotation
• side tricep press up right
• side triceps press up left
• Reverse plank
• walk out press up
• triceps press up
• side plank left
• Side plank right

workout three

30 second exercise

• Sit ups
• bicycles
• Leg raises
• side ankle taps
• right side v ups
• Left side v ups
• Toe touches
• Russian twists
• side plank right
• Side plank left
• In out crunch
• sit up twist
• plank
• mountain climbers
• Side crunch left
• Side crunch right
• walkers
• elbow to hand plank
• Straight leg sit ups

Shadow sparring 5 rounds 5 minutes