500 jumps on the jump rope (last 100 as sprint), 50 jumping jacks, 50 arm raises, 50 rhomboid pulls, 50 side arm raises, 50 bare-knuckle knee push-ups, 60 seconds side-lying floor stretch left and right, 50 arm scissors, 50 rhomboid pulls, 50 side arm raises, 50 knee push-ups, 30 seconds back bridge, 50 prone triceps push-ups, 50 reclined… Read more

500 jumps on the jump rope (last 100 as sprint), 50 arm raises, 50 side arm raises, 50 triceps dips, 50 arm circles clockwise, 50 arm circles counter clockwise, 50 diamond push-ups, 50 jumping jacks, 50 chest press pulses, 50 leg barbell curl left, 50 leg barbell curl right, 50 diagonal planks, 50 punches, 10 inchworms, 50 wall push-ups,… Read more

500 jumps on the jump rope (last 100 as sprint), 50 jumping jacks, 50 abdominal crunches, 50 weighted Afrikan twists, 50 mountain climbers, 50 heel touches, 50 leg raises, 40 seconds plank, 50 abdominal crunches, 50 weighted Afrikan twists, 50 mountain climbers, 50 heel touches, 50 leg raises, 50 seconds plank, 30 seconds abdominal stretch,… Read more

500 jumps on the jump rope (last 100 as sprint), 50 jumping jacks, (all push-ups are bare-knuckle) 50 incline push-ups, 50 knee push-ups, 50 push-ups, 50 wide arm push-ups, 50 incline push-ups, 50 decline push-ups, 50 wide arm push ups, 10 diving push-ups, 20 seconds chest stretch, 500 jumps on the jump rope (last 100 as sprint), 20 pull ups,… Read more

500 jumps on the jump rope (last 100 as sprint), 30 seconds side hop, 50 squats, 50 squats, 50 side-lying leg lefts left, 50 side-lying leg lifts right, 50 side-lying leg lefts left, 50 side-lying leg lifts right, 50 backward lunges, 50 backward lunges, 50 donkey kicks left, 50 donkey kicks right, 50 donkey kicks left, 50 donkey kicks right,… Read more