This is a non-stop workout that you will definitely feel the following day. Those 30 seconds holds are the real day.
The Warm Up
20 seconds on/10 seconds off (2x at each)
- Jumping Jacks
- Squats
- Lunges
- Toy Soldiers
- Arm Circles /Shoulder Rolls
The Workout
In this workout you will perform an exercise for 30 seconds, a hold of that exercise, and then 2:20 minutes of boxing. (Each “round” will bed up being 3:20)
Set the timer for 30 seconds work, 30 seconds rest, 2:20 recover. 1 cycle/8 tabatas.
Round 1
Exercise: Squats/Squat Hold
Boxing: 1-2-1-2-6-3-2
Round 2
Exercise:Push-Ups/Low Plank Hold
Boxing: 6-3-2-Move-2-2-3
Round 3
Exercise: Static Lunge Right/Static Lunge Right Hold
Boxing: 1-2-4-3-2-Move-3-2
Round 4
Exercise: Bicep Curl/Bicep Curl Hold
Boxing: 1-2-3-Duck/4-3-2
Round 5
Exercise: Tricep Dips/ Tricep Dip Hold
Boxing: 1-2-2-Duck/3-2-1-2
Round 6
Exercise: Static Lunge Left/Static Lunge Left Hold
Boxing: 4-6-3-2-1-2-1-2
Round 7
Exercise:Lateral Raise/Lateral Hold
Boxing: 3-5-4-1-2-1-2
Round 8
Exercise: Full Sit Ups/Hollow Hold
Boxing: 1-1-2-4-4-5
