Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 2 Minutes Training / 30 Seconds Rest / 2 Rounds Front kicks Body Weight Squats Roundhouse kicks Alternating Lunges Side kicks 1 leg bridge (foot on bench) 10 Min Abs & Core 1 min crunches 1 min super mans 1 min mountain climbers 1 min flutter kicks 1 min plank 2 rounds

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