Workout #1 UPPER BODY _________________________________________WARMUP____________ jumping jacks - 1.

5 min neck circles, up/down, side to side - 1 min chainbreakers - 30 secs ARM CIRCLES - 30 seconds EACH DIRECTION PHANTOM PUNCHING 1,2 COMBOS - 1 MINUTE HOOKS AND ELBOW THROWS - 1 MINUTE TWISTS - 30 SECS PRACTICE KNEE KICKS - 30 SECS ELEPHANTS (ARMS OUT IN FRONT LIKE PRAYING, GO OVER HEAD AND DOWN BETWEEN LEGS UP AND DOWN - 1 MINUTE JUMPING JACKS - 30 SECS ________________________________________________________________________________ CONDITIONING ROUND 1 30 SEC BURPIES (SPRAWL-THEN STAND UP AND JUMP IMMEDIATELY) + 30 SECS SHADOWBOXING (REPEAT BOTH 5 TIMES EACH) 45 SECOND BREAK ROUND 2 20 SEC BURPIES, 20 SEC SHADOW BOXING (REPEAT 6 TIMES EACH) 35 SECOND BREAK ROUND 3 A) US MILITARY PUSHUPS (REAL ONES) 20 PUSHUPS THEN GO DRILL BAG WITH PUNCHES/KICKS B) 20 WIDE PUSHUPS (ARMS OUT FURTHER AWAY FROM BODY) THEN GO DRILL BAG C) ROBOT PUSHUPS (30 SECS WORTH) THEN GO DRILL BAG D) KENPO/JUDO PUSHUPS (STAND WITH FEET KIDS APART AND HANDS ON GROUND) THEN GO FORWARD AND DOWN AS IF LICKING THE GROUND)THEN GO DRILL BAG E) 20 OVER/UNDER PUSHUPS (ONE HAND IN FRONT AND ONE HAND LAGGING BACK) F) SAME AS 'E' BUT REVERSE HANDSTANCE IN PUSHUP. G) 20 TWO-COUNT PUSHUPS...EXPLODE UP TO BUILD STAMINA (PLYOMETRICS) 30 MINUTE BREAK ROUND 4 1) 20 FOUR-COUNT PUSHUPS 1-2-3 DOWN AND EXPLODE UP THEN BANG BAG 2) 20 FEET ON CHAIR PUSHUPS THEN BANG BAG TAKE 30 SEC BREAK AFTER 3) 20 PUSHUPS ON KNUCKLES THEN BANG BAG 4) 20 PIT PUSHUPS (45 TOTAL. 1=1, 2=2, 3-3, 4=4, ETC) 5) HALFWAY UP PUSHUPS - 30 SECS 6) 20 PIT PUSHUPS (45 TOTAL. 1=1, 2=2, 3-3, 4=4, ETC) 45 SEC BREAK KICK DRILLS ROUND 5 1) LOW,MEDIUM, HIGH KICKS BOTH LEGS - 3 MINUTES 2) MEDIUM KICKS BOTH LEGS - 30 SECS 3) HEAD KICKS - 1 MINUTES 4) ALL KICKS - 2 MINUTES 45 SECOND BREAK JUMP ROPE FREESTYLE - 1 MINUTE 10 PLYOMETRIC PUSHUPS (EXPLODING) THEN CLAP WITH BOTH HANDS REPEAT 4 TIMES END WITH 2 MIN SHADOWBOXING