UPPERBODY
CHEST = PRESS
CHEST = FLY
CHEST = LOW TO HIGH FLY
CHEST = LANDMINE
CHEST = PUSHUPS
CHEST = PLANK TO BRIDGE
CHEST = LOW PUSHUP HOLD
CHEST = ONE ARM PRESS
CHEST = INCHWORM
BACK = PULLDOWN
BACK = ROW
BACK = REVERSE ROW
BACK = ALTERNATING ROW
BACK = SUPERMAN
BACK = W-RAISE
BACK = Y-RAISE
BACK = BIRD DOG
BACK = HORSE STANCE
SHOULDERS = FACEPULL
SHOULDERS = REVERSE FLY
SHOULDERS = HIGH ROW
SHOULDERS = ONE-ARM HIGH PULL
SHOULDERS = SHOULDER PRESS
SHOULDERS = SIDE RAISE
SHOULDERS = FRONT RAISE
SHOULDERS = KNEELING LIFT
ARMS = KICKBACK
ARMS = PUSHDOWN
ARMS = REVERSE PUSHDOWN
ARMS = CURL
ARMS = REVERSE CURL
ARMS = HAMMER CURL
ARMS = HIGH CURL
ARMS = ONE-ARM HIGH CURL
ARMS = SEATED CURL
ARMS = DIPS
ARMS = NARROW PUSHUPS
LOWER BODY
PULL-THROUGH
BAND WALK
WALL SIT
SQUAT
LUNGES
BAND LUNGES
SINGLE LEG DEADLIFT
STEP-UP
BUTT BRIDGE
SINGLE LEG BUTT BRIDGE
ADDUCTION / ABDUCTION
FLEXION
BOXING
- 20 Hits - 10 Fast Feet
- 20 Hits - 2 Sprawls
- 20 Hits - 1 Burpee
- 10 Hits - 4 Jump Squats
- 20 Hits - 4 Knee To Elbow Pushups
- SQUAT WITH 10 SIDE JABS - JUMP SWITCH
- 10 JAB / HOOK SAME ARM – SWITCH
- 10 ALTERNATING FRONT KICKS – 10 BRIDGE SKI JUMPS
- 20 HITS - 4 CONE HOPS
- JAB - HOOK - JAB - CROSS
- 5 SIDE KICKS - SPIN - SIDE KICK
- BRIDGE KICK BACKS
- 10 UPPERCUTS - 2 SHIN KICKS
- 20 UPPERCUTS – 20 FAST FEET