OCTOBER CHALLENGE DAY21 (3DAYS OF BOOT CAMP)


WARM UP:

skipping 1min

Jogging on place spot 1min

skipping for 1min

throw punches (add some upper cut movements here) 1min

Jog on one spot and box while joggin for 1min

WARM UP COMPLETE.

START WOROUT

GROUP 1 (DO ALL THIS WITHIN 5MINS)

10Burpees

rest for 30secs

8Burpees

rest for 20secs

7Burpees

rest for 10secs

6Burpees

rest for 5secs

5Burpees

Rest for 4secs

4Burpees

Rest for 3secs

3Burpees

rest for 2secs

2 Burpees

rest for 1sec

1 Burpees.

REST FOR 2MINS

 

GROUP2 (DO ALL THIS WITHIN 5MINS)

POWER JUMP 10X

REST FOR 30SECS

POWER JUMP 9X

REST FOR 20SECS

POWER JUMP 8X

REST FOR 10SECS

POWER JUMP7X

REST FOR 9SECS

POWER JUMP6X

REST FOR 8SEC

POWER JUMP 5X

REST FOR 7SEC

POWER JUMP 4X

REST FOR 5SECS

POWER JUMP 3X

REST FOR 4SECS

POWER JUMP 2X

REST FOR 3SECS

POWER JUMP 1

GROUP 3

THOW PUNCHES (hard and fast, integrate upper cuts and different punching styles, imagine you are punching a punching bag and punching like Mohammed Ali, as you punch ensure you are moving around like a boxer like bouncing on your toes )

THROW ABOUT  20 PUNCHES REST FOR 10SECS (DO 10SETS OF THIS)

ABS

JACK KNIFE CRUNCHES 25REPS

OBLIQUE CRUNCHES 25REPS

LEG DROP 25REPS

PLANK HOLD 25 SECS

 

WORKOUT COMPLETE

STRETCH

 

power/tuck jump

power/tuck jump

Jack Knife Crunches

Jack Knife Crunches

Sump Oblique Crunches

Sump Oblique Crunches

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stretch

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