Workout 2 today of our KNOCKOUT series and we are working just as hard as the first 1. Results come with effort and this is a quick way to do it. I give 2 versions of each exercise a more novice and more advanced but we move fast so pay attention. Good luck!
BREAKDOWN:
2 1/2 min warm up
2 rounds with 6 exercises each
1 min each of work
10 second breaks in between
1 1/2 min cool down
WARM UP: — 00:06
1. JOG IN PLACE
2. JUMPING JACKS
3. S2S SKI SQUATS
4. HEISMANS
5. SQUAT WITH A CROSS PUNCH
BREAK: 30 SECONDS
SET 1: — 03:06
1. POWER SQUAT JUMPS
2. WALK DOWN PLANK WITH DOUBLE SHOULDER TAP + PUSHUP
3. ROUND A BOUT SQUAT
4. CRAP FLIPS WITH 10 REP DIPS
5. IN AND OUT JUMPS
6. NEGATIVE PUSHUPS WITH 5 SECOND COUNTS
BREAK: 30 SECONDS
SET 2: — 10:27
1. POWER SQUAT JUMPS
2. WALK DOWN PLANK WITH DOUBLE SHOULDER TAP + PUSHUP
3. ROUND A BOUT SQUAT
4. CRAP FLIPS WITH 10 REP DIPS
5. IN AND OUT JUMPS
6. NEGATIVE PUSHUPS WITH 5 SECOND COUNTS
COOL DOWN / STRETCH
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
I give 2 versions of each exercise. A novice to intermediate one and a more advanced version but we move fast so pay attention.
Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.
