anaerobic workout #3 jumping jacks - 1.

5 min neck circles, up/down, side to side - 1 min chainbreakers - 30 secs twists - 30 seconds sidebends - 45 seconds 1,2 punch & knee combos - 1 minute 50 second break SHADOWBOXING - A) B) C) D) E) F) G) H) I) 30 seconds + sprawl at end (REPEAT TWICE) JUMP UP AND DOWN WITH KNEES LIKE TITO ORTIZ (25 SECS) SHADOWBOX 10 SECS THEN SPRAWL (REPEAT 4 TIMES) JUMP UP AND DOWN WITH KNEES LIKE TITO ORTIZ (10 SECS) SHADOWBOX 6 SECS THEN SPRAWL (REPEAT 4 TIMES) SHADOWBOX 25 SECS THEN SPRAWL 4 times SHADOWBOX 20 SECS, THEN DO THE TITO FOR 20 SECS SHADOWBOX 40 SECS, THEN 4 SPRAWLS SHADOWBOX 1 MIN, THEN SPRAWL (REPEAT 4 TIMES)

45 SECOND BREAK _______________________________________________________________________ THE PIT - BLACKJACK ROUTINE (EVERYTHING = 21) PUSHUPS AND SQUAT THRUSTS 20 19 18 17 16 15 PUSHUPS, PUSHUPS, PUSHUPS, PUSHUPS, PUSHUPS, PUSHUPS, 1 2 3 4 5 6 SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT THRUST THRUST THRUST THRUST THRUST THRUST ----> ALL THE WAY TO 1 PUSHUP AND 20 SQUAT THRUSTS. WORKOUT #2 LOWER BODY (GREAT CARDIO)

45 SECOND WATER BREAK

jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20)

SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN

4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK

2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2

1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK

ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE B) FROM C) KNEE D) HIGH BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN LEFT TO RIGHT DO SIDE KICKS - 1 MIN BENDS WITH A FRONT KICK - 2 MIN FRONT KICKS TO THE FACE - 1 MIN

E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN

C) KNEE BENDS WITH A FRONT D) HIGH FRONT KICKS TO THE E) CROUCH, STAND, KICK - 1 45

KICK - 2 MIN FACE - 1 MIN MIN SECOND BREAK

ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1

A) B) C) D) E)

KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN KNEE BENDS WITH A FRONT KICK - 2 MIN HIGH FRONT KICKS TO THE FACE - 1 MIN CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK

ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS

ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS

knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds

sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min

ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min

chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO) jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 WORKOUT #2 LOWER BODY (GREAT CAR DIO)

jumping jacks - 1.5 min chainbreakers - 30 secs neck circles, up/down, side to side - 1 min ARM CIRCLES - 30 seconds EACH DIRECTION twists - 30 seconds sidebends - 45 seconds ELEPHANTS - 30 SECS knee KICKS - 1 minute jumping jacks - 30 SECS ROUND 1 A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN C) KNEE BENDS WITH A FRONT KICK - 2 MIN D) HIGH FRONT KICKS TO THE FACE - 1 MIN E) CROUCH, STAND, KICK - 1 MIN 45 SECOND BREAK ROUND 2 1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN 20 SEC BREAK 2) POWER HOOKS - 2 MINUTES 3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN 4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20) SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH) JUMP ROPE - 1 MINUTE 1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG SHADOWBOX 2 MINUTES TO END #2 ______________________________________________________________________________ ABS EXERCISES 1) 2) 3) 4) 5) k 6) 40 three-punch combos in half squat position 2 minutes of jump rope freestyle then 30 sec break 1 minute of jump rope freestyle then 30 sec break 40 seconds of sprint jump rope then 1 minute break lie down and come forward to touch toes {long sit-up}(2 MINUTES) +20 sec brea

lie down, hands under butt (for abs) then raise to sky and drop feet (2 MIN) dont touch ground with feet. 7) 30 sec break 8) lie down bicycle exercises 3-count per rep (50 total) 9) balance on butt sitting with legs and torso equally off ground do rowboats in that style. (25 TOTAL) 10) repeat #9 for 30 seconds (25 TOTAL) then 1 minute rest 11) repeat #10