Round 2
1. Left uppercut, right uppercut, left hook, right hook
Reps: 60 seconds
Stand with your
left foot forward and hold a pair of light dumbbells as you complete all four
punches in order at a fast, yet controlled, pace.
2. Scissor jumps
Reps: 5 each leg
Stand with your
right leg forward and your left leg extended behind you, toes on the floor.
Bend your right
knee and dip your left knee towards the floor, so you’re in a lunge position.
Swiftly jump up
and straighten your legs while in mid-air.
Land back on the
floor with your right leg still forward, as softly as possible, before umping
back in the air again
3. Walking press-ups
Reps: 10
Get in plank
position with your hands slightly wider than shoulder-width apart and your
right hand slightly forward (a).
Lower your chest
until it’s a few inches from the floor (b), push up back up, then bring your
left hand in front of your right and repeat (c). You’ll walk forward with each
rep.
4. Sprint on the spot
Reps: 30 seconds
Start by jogging
gently on the spot for a few seconds, then ramp it up into a sprint, lifting
your knees as high as you can, and pumping your arms un true running style.
5. Split jumps
Reps: 6
Stand with your
feet in a lunge position, your right foot in front of your left. Lower your
body into a lunge (a), then jump up and scissor-kick your legs (b). Land with
your left leg forward
As soon as your
feet land, lower your body back into lunge (c), ready to jump back into the
air. That’s one rep.
Round 3
1. Right uppercut, right cross, left hook, right cross
Reps: 60 seconds
Stand with left
foot forward and hold a pair of light dumbbells as you complete all four
punches in order at a fast, yet controlled, pace.
2. Mountain climbers
Reps: 20 (10 each leg)
Get into a
push-up position with your arms straight, abs tight, and your body forming a
straight line from head to heels (a).
Lift your left
foot off the floor, raise your knee toward your chest (b), touch the floor with
your chest (b), touch the floor with your left foot, then return to start.
Repeat in the right side. That’s one rep.
3. Diamond press-up
Reps: 6
Balance on your
knees and hands, extending your arms so they are straight, raising your lower
legs and crossing your ankles. Place your hands in a diamond position, then, as
you keep your back straight and abs tight, lower your body slowly into a
push-up, allowing your elbows to move outward.
Hold at the
bottom of the move for two seconds, then push your arms straight so you are
back in the starting position.
