women

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

Description: 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

Description: 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

Description: 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.


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