Traveling Warmup – run, skip, gallop, slide, shuffle, high knees, butt kicks, etc – 10 minutes to ensure proper warm up
Boxing Cardio with Alternating Strength Components
-10 circuits; 45 seconds work; 15 seconds rest
2 x
Alt. Front Knees – Knee, Knee – 4 alt front punches
Pulse – lunge, curtsy lunge, lunge hop- Right Leg
Sprawl 4 alt. front punches
Pulse – lunge, curtsy lunge, lunge hop – Left Leg
Oblique Knee – knee, knee, jab, cross, jab, cross (all R side)
Squat, Push Up, Squat Push, etc.
Oblique Knee – knee, knee, jab, cross, jab, cross (all L side)
Lateral crab walk with 2 dips
Speed bag (4 counts), 2 right jabs, Speed bag (4 counts) 2 left jabs
Push up – plank punches – 4
Burpee Challenge – 5 of each of the following – 30 seconds to complete and rest:
180 Burpees
Burpee with tuck jump
Lateral Skater burpees
Burpee with star jump
Broad jump burpees
Core – 4 minutes
Inspiration _ Find the good in the chaos. Change your mindset and find something to be grateful for.
FiA Knoxville 