Boxing/Heavy Bag/Cardio Training

WARMUP

Jog in Place x 30 seconds

Jumping Jacks x 30 seconds

Air Squats x 30 seconds

High Plank/Downward Dog x 30 seconds

EXERCISES

MOVEMENT #1 - JAB/CROSS/SQUAT X 45 SECONDS

15 seconds rest

MOVEMENT #2 - CROSS PUNCHES, DOMINANT SIDE X 45 SECONDS

15 seconds rest

MOVEMENT #3 - CROSS PUNCHES, NON-DOMINANT SIDE X 45 SECONDS

15 second rest

MOVEMENT #4 - SIDE KICK/PUNCH COMBOS

10 reps R. Side Kicks WITH HEEL OF FOOT

30 Straight Punches R. Arm

10 reps L. Side Kicks WITH HEEL OF FOOT

30 Straight Punches L. Arm

MOVEMENT #5 - LUNGE/KICK/JAB CROSSOVER

45 second work each leg.

Reverse Lung (step back with R. leg)

Powerfully explode up. R. knee up, kick bag with R. heel

Finish with 4 crossover punches

MOVEMENT #6 - HOOKS, DOMINANT SIDE

45 seconds

15 second rest

HOOKS, NON-DOMINANT SIDE

MOVEMENT #7 - BURPEE WITH PUSHUP - STRAIGHT PUNCHES - HOOKS

45 seconds