Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Alternating Lateral Lunge to Row @ 90 seconds
Alternating Reverse Lunge to Row @ 90 seconds
Round 2: Shadow Boxing Combo*
Band Jab Body- Cross Head Combos- Orthodox Stance @ 90 seconds
Band Jab Body- Cross Head Combos- Southpaw Stance @ 90 seconds
Round 3: Shadow Boxing Combo*
Band Hooks- Orthodox Stance @ 90 seconds
Band Hooks- Southpaw Stance @ 90 seconds
Round 4: Shadow Boxing Combo*
Band Jab Head- Cross Body Combos- Orthodox Stance @ 90 seconds
Band Jab Head- Cross Body Combos- Southpaw Stance @ 90 seconds
Completing all 4 rounds is one full cycle. Perform up to 3 total cycles.
*For Rounds 2-4 you can also wear a mini-band above or below knees for more hip activation and corrective work!
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Stack
Band Bulgarian Rows- Left Arm, Right Leg @ 90 seconds
Bodyweight Bulgarian Split Squats- Right Leg @ 90 seconds
Round 2: Shadow Boxing Combo*
Band 1-2 Combos ...
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Stationary Running
Leaning Vertical Jumps
Shuffle Left
Shuffle Right
Backpedal Left
Backpedal Right
That’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.
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