Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 60 Seconds Training / 30 Seconds Rest / 2 Rounds Kickboxing Jab/Cross/Hook/Uppercut Jab/Cross/Round kick/Round kick Jab/Cross/Hook/Elbow/Knee strike Duck /Jab/Cross/Front kick /front kick Double roundhouse kicks 60 Seconds Training / 30 Seconds Rest / 2 Rounds Kettlebells Russian Swings Alternating Lunges Single arm rows Squat and press Chest press




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