500 jumps on the jump rope (last 100 as sprint), 30 jumping jacks, 30 arm raises, 30 rhomboid pulls, 30 side arm raises, 30 knee push-ups, 60 seconds side-lying floor stretch left and right, 30 seconds arm scissors, 30 rhomboid pulls, 30 side arm raises, 30 knee push-ups, 30 seconds back bridge, 30 prone triceps push-ups, 30 reclined… 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, 30 leg-to-body raises, 60 seconds plank, 50 abdominal crunches, 50 weighted Afrikan twists, 50 mountain climbers, 50 heel touches, 30 leg-to-body raises, 60 seconds plank, 30 seconds… Read more

500 jumps on the jump rope (last 100 as sprint), 30 jumping jacks, 30 incline push-ups, 30 knee push-ups, 30 bare-knuckle push-ups, 30 bare-knuckle wide arm push-ups, 30 incline push-ups, 30 box push-ups, 30 wide-arm push-ups, 10 diving push-ups, 30 seconds back bridge, 30 seconds chest stretch, 500 jumps on the jump rope (last 100 as sprint),… Read more

500 jumps on the jump rope (last 100 as sprint), 50 side hops, 50 squats, 50 squats, 50 side-lying leg lifts left, 50 side-lying leg lifts right, 50 side-lying leg lifts 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, 30… Read more