▸ Muscles Worked: Full Body Cardio
▸ Time: 30 Min
▸ Equipment: Bodyweight only
Workout:
▸ 00:00 – 04:15 Warm Up 30 sec on, 0 sec off
Boxer Hops
Hop and Punch
Side Step Punches
Jumping Jacks
Knee Downs
Boxer Side to Side Hops
Squat Pulses
Jumping Jack Variation
▸ 04:15 – 09:30 Round 1, 30 sec on, 0 sec off
Half Squat + Punch
Half Squat Hold Punches
Jumping Jack + Side Punch
High Knees
Squat + Heel Tap
Half Burpee + 2 Punches
Lunge + Kick Right
Lunge + Kick Left
Squat + Hook
Burpee + 2 Punches
▸ 09:30 – 15:00 Round 2, 30 sec on, 0 sec off
Wide Butt Kicks
Punch + Hook Right
Punch + Hook Left
Run on Place
1 Squat 1 Squat Jump
Squat Side Step
Burpee Thruster
Knee Downs Right
Knee Downs Left
Double Side Punch
▸ 15:00 – 20:30 Round 3, 30 sec on, 0 sec off
Jumping Jack + Tuck Jump
Rope Jumps
Skater Jumps
Half Burpee + 2 Hooks
Prisoner High Knees
Front Up Punch Right
Front Up Punch Left
Down Under Steps
One Arm Slams
3 x Hops Star Jump
▸ 20:30 – 26:00 Round 4, 30 sec on, 0 sec off
Speed Bag Hops
Punching Up Jacks
Side Squat Jumps
Fast Feet
Side Squat + Punch Right side
Side Squat + Punch Left side
Burpee + 4 Punches
Reverse Lunge + Punch Right side
Reverse Lunge + Punch Left side
▸ 26:00 – 29:30 Finisher 60 sec on, 0 sec off
Star Jumps
Side to Side High Knees
3 x Hop Tuck Jump
▸ 29:30 – 34:00 Cool Down 30 sec on, 10 sec off
Tricep Stretch Left Arm
Tricep Stretch Right Arm
Chest Opener
Forward Fold
Wide Leg Forward Fold
Upper Back Stretch
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
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D I S C L A I M E R
If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.