Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
3 Rounds: In an open space, perform 30 seconds of each:
Run down / Backpedal back
Carioca (left down, right back)
High Knees (down and back)
High Skips / Bounding
Groucho’s (forward vs backwards)
Low Lateral Shuffles
60 sec rest
Then repeat this circuit 2 to 3 times:
10 Burpees with 10 punches each side at the top.
10 Front kicks into back kick (10/side) keep your balance!
10 Frog jumps
10 Jabs each side
10 Jump Squats (soft landing)
10 Side kicks (10/side)
10 Bear crawls
10 Hooks (10/side)
10 Jump Lunges (10/side)
10 Uppercuts each side
1 min. Plank