First part - HIIT
~16 mins total
1.Lateral jumps - intervals 20/10, 4 rounds
2.Competition burpees - intervals 20/10, 4 rounds
3.2 jumping jacks + 2 uppercuts + 2 hooks - intervals 20/10, 4 rounds
4.Burpee + push up - intervals 20/10, 4 rounds
5.High knees - intervals 20/10, 4 rounds
6.Jumping jacks - intervals 20/10, 4 rounds
~16 mins total
1.Lateral jumps - intervals 20/10, 4 rounds
2.Competition burpees - intervals 20/10, 4 rounds
3.2 jumping jacks + 2 uppercuts + 2 hooks - intervals 20/10, 4 rounds
4.Burpee + push up - intervals 20/10, 4 rounds
5.High knees - intervals 20/10, 4 rounds
6.Jumping jacks - intervals 20/10, 4 rounds
Second part - strength and toning
2 rounds total, ~ 10-15 mins
1.Pull over + Jackknife Crunch x 10 (4 kg dumbbell)
2.Squat + shoulder press x 10 (4 kg dumbbell)
3.Death lift + row for back musc. x 10 (10 kg)
4.Glute bridge + chest press x 10 (4 kg dumbbells)
5.Lunge + biceps curl x 10 (4 kg dumbbells)
6.Ski Squat + Tricep Kickbacks x 10 (4 kg dumbbells)
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